Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Row(increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
15ft Spidermans
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Push Ups
* Score is Total Squats and Push Ups
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