11/27/2018
CrossFit XD – CrossFit
Nice Butt (36 reps per round )
12 minute EMOM
1- 12 Bulgarian Split Squats 53/35 (Goblet Hold)
2- 45 Second Plank Hold W/45lb Plate
3: 12 Bent Over Row w/KB 53/35
4: 12 Weighted Step ups 53/35 (Goblet Hold) 24/240
*Sets of 12 are 6 each arm/leg
Metcon (Time)
For Time Complete:
Jumping Air Squats 80
Farmers Carry 100m 53/35s
60 Double Unders
20 Hang Power Cleans 135/95
Jumping Air Squats 60
Farmers Carry 100m 53/35s
50 Double Unders
15 Power Cleans 155/115
Jumping Air Squats 40
Farmers Carry 100m 53/35s
40 Double Unders
10 Squat Cleans 175/135
*Only first set of cleans are from the hang.
RX+
Cleans @
155/105
175/135
195/ 155
Farmers Carry 70/53s
Trackback from your site.