11/28/2018
CrossFit XD – CrossFit
CORE
Complete 3 rounds:
20 Kayaks with KB 53/35
15 V-Ups
L-Hang from the rig (max time)
*Feet up on the kayaks
*Hold knees up to modify for the L-Hang
*Each second from L-Hang is a rep
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
4 Deadlifts 275/225
6 Burpees
8 Toes to Bar
10 Box Jump 24/20
12 Single-arm STO with a dumbbell 50/35
*Step-ups alowed
*6 STO before switching arms
RX+
Deadlift @ 315/255
#70/50 STO
Must Jump
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