02/03/2016

CrossFit XD – CrossFit

Weightlifting

Seated Kettle Bell Press (10-7-5-5-5)

Sit on a bench or box. Record last 3 sets of 5.

Metcon

Metcon (2 Rounds for reps)

1 Min Max Box Jumps 24/20″

2 Min Rest

1 Min Max CTB Pull Ups
RX+

Muscle Ups instead of CTB

Metcon (AMRAP – Rounds and Reps)

EMOM to failure:

30% of Max Box Jumps

+

30% of Max CTB Pull Ups

*Take 30% of whatever you got on the 60 sec max test, and perform both movements in the same minute until fail. Score is completed rounds plus any extra reps.
RX+

30% of Max Muscle Ups

Written by adminxd on February 3, 2016. Posted in Uncategorized

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