10/26/2018

CrossFit XD – CrossFit

Strength

Paused Front Squat (3-3-3-3-3-3)

Every 90 seconds for 6 sets.

3 second pause at bottom

Heavier than last week

Metcon

Metcon (AMRAP – Rounds)

20 EMOM:

Min 1: 15/12 Cal row

Min 2: 10 STO #135/95

Min 3: 45 sec Double KB front rack hold #53/35s

Min 4: 12 Burpees

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