07/21/2016
CrossFit XD – CrossFit
Weightlifting
Metcon (Weight)
12 Min EMOM
Odd: 5 Back Squats @ 70-80%
Even: 8 Strict Pull Ups
*Scale with ring rows or eccentric pull ups. Record the weight used.
Metcon
Metcon (Time)
For time:
50 Wall Balls #20/14
10 Burpees
40 Wall Balls
15 Burpees
30 Wall Balls
20 Burpees
RX+
#30/20 Wall Ball
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