5/11/2016

CrossFit XD – CrossFit

Weightlifting

Back Squat (1 x 20)

Warm up with 30 reps of the bar, then build to a single at 80%.

Metcon

Metcon (AMRAP – Rounds)

Death by:

Shoulder to Overhead #135/95

Box Jumps 24/20″

Burpees over the bar

Min 1 – 1 STO

Min 2 – 2 Box Jumps

Min 3 – 3 Burpees

Min 4 – 4 STO

Min 5 – 5 Box Jumps

Min 6 – 6 Burpees

Min 7 – 7 STO

Min 8 – 8 Box Jumps

Min 9 – 9 Burpees

…and so on until you fail to complete the amount of reps in the corresponding minute. Score is rounds completed, or whatever minute you get to.

Written by adminxd on May 11, 2016. Posted in Uncategorized

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