CrossFit XD – CrossFit

Pause Front Squat (3-3-3-2-2-2-1-1-1)

*Every 90seconds complete a set of pause front squats.

*2 second pause

*BUILD to a heavy single

Metcon (Time)


Hang Snatches 75/55

Thrusters 75/55

RKBS Swings 70/53#

*MUST wait 1 minute after you finish a round

*Should be a sprint

*95/75 thruster

*You will finish your 21 hang-snatches, 21 thrusters and the 21 RKBS -Then- you will wait 1 minute to begin your 15’s and so on.

*Keep track of your own 1 minute rest.

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