Friday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
:20 Butt Kickers
:20 High Knees
:20 Jumping Jacks
100m Run
10 Scap Push Ups
5 Negative Push Ups
10 DB Deadlifts
Workout
Metcon (Time)
3 SETS
800m Run
30 Hand Release Push-Ups
20 DB Hang Power Cleans (50/35)|(35/25)
-Rest 1:30 b/t Sets-
(Score is Time)
Competition
Metcon (Time)
FT:
50-30-10-30-50
Wall Balls 20/14
Cal Bike
Burpees
*35 Min Time Cap
Finisher
Metcon (No Measure)
2-3 SETS
7/7 Single DB Shoulder Press (:01 Pause Overhead)
20 Slow Heels Taps Over DB
20 Slow DB Russian Twist
(No Measure)
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