11/2/2018
CrossFit XD – CrossFit
Strength
Metcon (AMRAP – Rounds)
10 Min EMOM:
5 HSPU + 3 Front Squats
* Front Squats @70% of 1 Rep max. Stay at the same weight.
Metcon
Metcon (Time)
For Time:
27 cal row
12 Bear complex #95/65
1 rope climb
21 cal row
9 Bear complex #135/95
1 rope climb
15 cal row
6 Bear complex #155/105
1 rope climb
9 cal row
3 Bear complex #185/125
1 rope climb
200 m farmers carry #70/53s
RX + complete all Bear complex touch and go and unbroken. Legless ropeclimbs
* Bear complex 1 Power Clean + 1 Front Squat + 1 Push Press+ 1 Back Squat + 1 jerk
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