07/20/2015
CrossFit XD – CrossFit
5 Min AMRAP #1 (No Measure)
21-15-9
Hang Power Cleans
Jump Squats
Sit Ups
Skill
If time permits,
Pull Up (L Pull Up)
Metcon (Time)
Monday Monster Mash
21-15-9 reps for time:
Pull Ups
Handstand Push-ups
Power Clean 135/95
2 Rounds for time:
20 Overhead Lunges 115/75
40 Sit-ups
3 Rounds for time:
400m run
20 Wall Ball Shots 20/14
10 Kettlebell Swings 70/53
*Rest 5 Min between workouts. Score is total time.
RX Plus
L Pull Ups,
Strict Handstand Push Ups,
30lb Wall Ball
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