Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

10 Scap Pull-Ups

5/5 Moose Antlers

5 Jump Squats

5 BB Front Squat (21X1)

Strength

Thruster (Build to a Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Competition

Metcon (Time)

For time:

50 Wall Balls 20/4

10 Pull ups

30 Wall balls

15 Pull ups

10 Wall balls

20 Pull Ups
*10 Min Time Cap

Written by adminxd on October 5, 2020. Posted in Uncategorized

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