03/15/2016
CrossFit XD – CrossFit
Weightlifting
Split Jerk (1-1-1-1-1)
5 Min EMOM
1 Split Jerk
*All sets at same weight
Gymnastics
Metcon (No Measure)
7-10 sets:
3 Toes to Bar
2 Pull Ups
1 Bar Muscle Up
(all unbroken)
Perfect your swing and focus on the 2 positions of hollow and arch. Tight legs, feet and knees together, shoulders through then shoulders back.
Metcon
Metcon (AMRAP – Reps)
10 Min AMRAP
40 Wall Balls
30 Deadlifts
20 Shoulder to Overhead
#115/75
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