06/28/2016
CrossFit XD – CrossFit
Weightlifting
Split Jerk (6 x 1)
6 x 1 OTM
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%
Back Squat Jump (3 x 3)
Back squat w/ a jump at the top
3 X 3 OTM
All sets @ 25% of back squat 1rm
Metcon
Metcon (Time)
100 Goblet Squats #53/35
*at the top of every minute do 5 burpees
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