07/11/2016
CrossFit XD – 6 Week Challenge
Warm-up
Metcon (No Measure)
2 Min at each station:
A. Rowing
30 sec hard + 30 sec easy
B. 5 Push Ups
5 Goblet Squats
C. 10 Lunges
10 Ring Rows
Metcon
The Challenger (AMRAP – Reps)
12 Min AMRAP
5 Burpees
10 Box Jumps (or step ups)
15 Sit Ups
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