06/16/2016
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
7 Min AMRAP
10 Shoulder taps in plank
10 Pass Thrus in squat
10 Cuban Press
10 one arm kb front squats
Weightlifting
Squat Clean (5 x 1)
5 Min EMOM
1 Squat Clean @ 70%
Clean Pull (3 x 3)
3 Min EMOM
3 Clean Pulls @ 80%
Paused Back Squats (3 x 2)
3 Min EMOM
2 Pause Back Squats @ 50%
Metcon
L-Sit (5 x :15)
1 Min Rest between sets
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