07/28/2016
CrossFit XD – CrossFit
Weightlifting
Snatch (10 x 1)
10 Min EMOM
1 Snatch
*Build over the course of 10 sets
Back Squat (6 x 8)
12 Min EMOM
Odd – 8 Back Squats
Even – 5 HSPU
*Perform the back squats at around 70% of your 1RM. Keep the weight the same each set. On the even minutes, do strict hspu if you can.
Metcon
500m Row (Time)
Max Effort 500m Row
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