08/01/2016

CrossFit XD – CrossFit

Weightlifting

Warm-up

Dr. Eric Goodman’s back warm up.

Squat Clean + Front Squat + Jerk (15 x 1)

15 Min EMOM

1 Squat Clean + 1 Front Squat + 1 Jerk

*75-80% of 1RM clean and jerk for all sets. Stay at the same weight.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead #115/75

CTB Pull Ups

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