05/31/2016
CrossFit XD – CrossFit
Warm-up
Metcon (No Measure)
20 Double or Single Unders
10 Sit Ups
5 Wall Climbs
20 Double or Single Unders
10 TTB
5 Wall Climbs
20 Sumo Stance Good Mornings
Weightlifting
Power Clean + Push Press (10 x 1+1)
10 Min EMOM
1 Power Clean + 1 Push Press
*Start first set around 60% of your 1RM push press, then build to a max over 10 sets. NO JERKS ALLOWED.
Metcon
Metcon (Time)
For time:
1000m Row
30 Power Cleans #135/95
150 Double Unders
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