11/18/19
CrossFit XD – CrossFit
Strength
Overhead Squat (4 reps every 2 mins for 10 mins )
*build
Metcon
Metcon (AMRAP – Rounds)
Every 4 mins for 20 mins:
12 Wall Balls #20/14
12 RKBS # 53/35
12 Burpees
2 Rope Climbs
*rest what time you have left restart at the 4 min mark
Competition
Metcon (Time)
For time:
– Buy In-
10 Power Snatches #135/95
5 Rounds:
4 MU
8 Thrusters #135/95
500 M Row
-Cash Out-
50 Push ups
*25 Min Time Cap
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