Saturday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike/Run/Row
Into…
3 ROUNDS:
10 Alt Reverse Lunges
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)
Partner WOD
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
(No Measure)
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