06/17/2016

CrossFit XD – CrossFit

Weightlifting

Power Clean (5 x 2)

5 Min EMOM

2 Power Cleans @ 65%

Push Jerk (5 x 2)

5 Min EMOM

2 Push Jerks @ 65%

Metcon

Metcon (AMRAP – Reps)

Run 400m

At the 2:30 mark, complete:

3:30 AMRAP

3 Burpees

5 Pull Ups

20 Double Unders

At the 6:00 mark,

Run 400m

At the 8:30 mark, complete:

5:30 AMRAP

5 Toes to Bar

10 KBS #53/35

15 Air Squats

At the 14:00 mark,

Run 400m
Combine reps from the 3:30 AMRAP and the 5:30 AMRAP for one total rep score.

Written by adminxd on June 17, 2016. Posted in Uncategorized

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