06/08/2016

CrossFit XD – 6 Week Challenge

Warm-up

Metcon (No Measure)

20 Band Pull Aparts

20 Banded Pass Thrus

20 Tall Clean and Tall Jerk (pvc)

-then-

Build to your emom weight

Weightlifting

Power Clean & Jerk (20 X 1 )

20 Min EMOM

1 Power Clean and Jerk

*Same weight for all 20 sets. Around 80% of your 1RM power clean.

Metcon

Metcon (Time)

400m Run

25 Shoulder to Overhead #135/95

25 Bar Facing Burpees

400m Run

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