10/24/2018
CrossFit XD – CrossFit
Strength
Clean (1-1-1-1-1-1-1-1-1-1-1-1)
EMOM 12min
– squat or power clean is acceptable.
– if your 1RM is under 200/145 you must do one rep every minute.
– if your max is over that weight you must complete 7 lifts minimum.
Metcon
Metcon (Time)
4 rounds for time:
15 front squats 115/95#
12 KB box step up and overs 70/53# @ 24/20″
35 Double unders
Use only one KB for the box step up and overs. Both feet must touch the top of the box.
Competition
Metcon (Time)
4 rounds for time
7 Double KB hang to overhead 53/35#
25’ HS walk
40 unbroken DU’s
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