IWT
CrossFit XD – CrossFit
The power cleans and front squats are performed within 60 seconds. After 60 seconds is through, immediately start either the two minutes of KBS or rowing.
Mobility
2 Rounds
5 Slo mo banded zots press w/ empty bar
(tie band to rig and place under armpits)
5 Zots Press w/o band
*both are front rack zots press
Metcon (AMRAP – Reps)
3 Rounds
8 Power Cleans #135/95
2 Min Max KBS #53/35
2 Min Rest
Rest
3 Min Total (including 2 min of last round)
Metcon (AMRAP – Reps)
3 Rounds
5 Front Squats #185/125
2 Min Max Calorie Row
2 Min Rest
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