July 9, 2012
Congrats to all our CrossFit RXD Athletes that braved the elements this weekend at The Tough Mudder in Snow Valley.
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you werenít close (10-14), take off 5%.
1a) 4X3 Strict Pullups + AMRAP Kipping Pullups, Rest 60 seconds between sets.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
1b) 4X400m Sprint, Rest 60 seconds between sets.
Notes: These should be all out efforts. Pacing is not acceptable and degradation of pace is acceptable.