10/25/2018
CrossFit XD – CrossFit
EMOM
Metcon (AMRAP – Rounds)
12 Min EMOM:
Min 1: 8 Feet elevated Ring Rows
Min 2: 10 HSPU
Min 3: 30 sec L-Sit
*place feet on box or bench or scale accordingly.
* for L-Sit go between 2 boxes or parallel bars try and get 30 secs each round, secs don’t have to be consecutive.
Metcon
Metcon (AMRAP – Reps)
16 Min AMRAP:
20 Deadlift #225/155
10 TTB
15 DL #275/185
10 TTB
10 DL # 295/205
10 TTB
5 DL #315/225
10 TTB
*if you complete the work out before the time start over, score is total reps
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