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

Written by adminxd on October 24, 2018. Posted in Uncategorized

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