04/27/2015
CrossFit XD – CrossFit
5 Min AMRAP #1 (No Measure)
21-15-9
Hang Power Cleans
Jump Squats
Sit Ups
Teach
Overhead Squat
Handstand Push Up
Metcon (Time)
WOD
0:00 – 10:00
21-15-9
Handstand Push Up
Overhead Squat #95/65
Metcon (Time)
10:00 – 20:00
3 Rounds
50 Double Unders
15 Toes to Bar
10 Hang Squat Cleans #115/75
Metcon (Time)
20:00 –
30-20-10
Deadlift #155/105
Box Jump “24/20
If you do not finish all the reps of any of the 3 workouts, add 1 second per uncompleted rep to your time.
Mobility
This week we will do mobility after the workout, not before.
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