11/27/2018

CrossFit XD – CrossFit

Nice Butt (36 reps per round )

12 minute EMOM

1- 12 Bulgarian Split Squats 53/35 (Goblet Hold)

2- 45 Second Plank Hold W/45lb Plate

3: 12 Bent Over Row w/KB 53/35

4: 12 Weighted Step ups 53/35 (Goblet Hold) 24/240

*Sets of 12 are 6 each arm/leg

Metcon (Time)

For Time Complete:

Jumping Air Squats 80

Farmers Carry 100m 53/35s

60 Double Unders

20 Hang Power Cleans 135/95

Jumping Air Squats 60

Farmers Carry 100m 53/35s

50 Double Unders

15 Power Cleans 155/115

Jumping Air Squats 40

Farmers Carry 100m 53/35s

40 Double Unders

10 Squat Cleans 175/135

*Only first set of cleans are from the hang.
RX+

Cleans @

155/105

175/135

195/ 155

Farmers Carry 70/53s

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