Saturday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups
Workout
Metcon (Time)
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar
-Rest 2:00 b/t Sets-
(Score is Total Time)
Partner WOD
Metcon (AMRAP – Rounds and Reps)
With A Partner:
20 Min AMRAP
10 Partner DL #225/155
10 Sycro Bar Facing Burpees
60 Cal Bike
*Split reps on bike
*Hands on DL should be side bu side. No over lapping.
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