CrossFit XD – CrossFit

Back Squat

Take 10 minutes to work up to a heavy single.

*Does not have to be a max or a PR, but if you are feeling lucky…GO FOR IT!
**Record Heaviest Lifted

Metcon (Time)


For Time:

3 Rope Climbs

40 Wall Balls 20/14

8 Ring Muscle Ups

Run 200m

2 Rope Climbs

30 Wall Balls 20/14

6 Ring Muscle Ups

Run 200m

1 Rope Climb

20 Wall Balls

4 Ring Muscle Ups

Run 200m

**25min CAP

Rope Climbs 3:1

For Muscle Ups:

Bar Muscle Ups 1:1/Chest to Bar 2:1/Pull-Ups 3:1

**If you are close to getting your ring muscle ups, or maybe they are hit or miss…. I would like you to work a muscle up drill for that portion (your trainer can help) or maybe do less reps and get some attempts in.

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