01/22/2019
CrossFit XD – CrossFit
Strength
Snatch (1-1-1-1-1-1-1-1-1-1-1-1)
EMOM 12min
Build over sets to a heavy for the day
Power or squat: it’s up to you.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14Min
10 KB snatches 53/35#(5/5)
9 chest to bar pull ups
8 box jumps 24/20″
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP 14Min
10 alternating DB snatches 50/35#
4 bar muscle ups
8 burpees
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