Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Chin-Up Grip Scap Pull-Ups
8/8 DB Swings
6 Medball Front Squats
6 Medball Push Press
Strength
Power Snatch (5-5-3-3-1-1-1)
* Start mod build to heavy
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10 Alt. DB Hang Split Snatch (50/35)|(35/20)*
15 Knees to Elbow
20 Wall Balls
*Arms alternate each rep, athlete can choose which leg to split.
(Score is Rounds + Reps)
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