12/28/2018

CrossFit XD – CrossFit

Strength

EMOM: Metcon (AMRAP – Rounds)

EMOM 15min:

1. 15/12 bar dips

2. 150′ farmer carry 70/53#’s

3. 15 v-ups

4. 7-10 strict pull ups

5. 16 Bulgarian split squats 95/75#(8 each leg)
You do not have have to start from the first movement. Whereever you start, continue in the listed order.

RX+ is 100′ sandbag carry with the 200# sandbag. Ladies can use theb70# KB’s for the farmer carry.

The strict pull ups is a range of 7-10 depending on ability.

Record completed rounds

Metcon

Metcon (Time)

Gracable

For Time:

30 Clean and Jerks #95/65

30 Power Snatches #95/65

Written by adminxd on December 28, 2018. Posted in Uncategorized

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