Friday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 35 Unbroken DU then Max Cal Row

MIN 2 – 35 Unbroken DU then Max Ring MU

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

20 Single Unders*

5 Clean Grip Deadlifts

5 Hang High-Pulls

5 Hang Power Cleans

10 Elbow Punches

Workout

“BOGO” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

10 Hang Power Cleans (135/95)|(95/65)

50 Double Unders

200m Run

5 Hang Power Cleans

25 Double Unders

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME

21-15-9-15-21

Barbell Curls (45/35)

Barbell Wide-Grip Bent Over Row

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

Written by adminxd on November 27, 2020. Posted in Uncategorized

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