03/02/2016
CrossFit XD – CrossFit
Half the class start on the midline work while the other half starts on the metcon, then switch.
Warm-up
5 Min AMRAP #1 (No Measure)
21-15-9
Hang Power Cleans
Jump Squats
Sit Ups
Midline Work
Metcon (Time)
Partners
3 Rounds
Partner A: 50 Double Unders
Partner B: Double KB Front Rack Hold until Partner A finishes 50 double unders
#53s/35s
Metcon
Metcon (Time)
4 Rounds
30 Cal Row
20 Box Jumps
10 Deadlifts #155/105
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