09/22/2015

CrossFit XD – CrossFit

7 Min AMRAP #10 (No Measure)

5 Hang Squat Cleans (bar)

10 Shoulder Taps (handstand)

10 Shuffle Steps Left

10 Shuffle Steps Right

(Shuffle steps are executed w/ a band around the knees. Point the toes forward, bend the knees and drive them out, and step out one direction for 10 steps without changing those things.)

3 Position Clean (1-1-1-1-1-1)

1 Clean from High Hang

1 Clean from Mid Hang

1 Clean from Below Knee
All reps are to be received in a full squat.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10 Min Cap

Metcon (Time)

For time:

200 ft Pinched Plate Carry

#35/25

*Pinch a plate in each hand.
RX+

#45/35

Written by adminxd on September 22, 2015. Posted in Uncategorized

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