01/18/2019
CrossFit XD – CrossFit
EMOM
Metcon (AMRAP – Rounds)
12 Min EMOM:
Min 1: 12/10 feet elevated ring rows
Min 2: 14 Wall ball throws (7each side)20/14
Min 3: 45 sec weighted plank #45/25
Metcon
Metcon (Time)
For Time:
10-8-6-4-2-1
Back Squats #185/125
1-2-3-4-5
Rope Climbs
*Back squats from the ground
*3:1 scale rope climbs
*alt through movements
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