06/13/2016

CrossFit XD – CrossFit

Warm-up

Metcon (No Measure)

5 Min AMRAP

10 One arm RKBS (each arm)

100ft One arm KB OH carry (each arm)

10 Air Squats

10 Lateral Leg Swings (per leg)

Weightlifting

Snatch (5 x 1)

5 Min EMOM

1 Snatch @ 70%

Snatch Pull (3 x 3)

3 Min EMOM

3 Snatch Pulls @ 80% of snatch

Back Squat (3 x 3)

3 Min EMOM

3 Back Squats @ 60%

(5 sec eccentric on 1st rep)

Metcon

Metcon (6 Rounds for time)

Every 2 Min for 12 Min:

5 HSPU

10 Power Cleans #115/75

15 Wall Balls #20/14

*Record time for each of the 6 rounds.

Written by adminxd on June 13, 2016. Posted in Uncategorized

Trackback from your site.