9/26/2019
CrossFit XD – CrossFit
Strength
Tempo Back Squats (3 Tempo Squats every 2 mins for 7 Rounds )
*3-1-1 count,
Come down to the count of 3, Pause at the bottom for the count of 1, then rise up to the count of 1.
*stay at 50-70% of 1RM.
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Active rest
Metcon (Time)
5 Rounds:
12 cal row
20 Sit ups
100 M Run
20 Thrusters #75/55
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