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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