August 16, 2016

Meet Sean. Sean is one of the newest members of CrossFit RXD, a solid morning-time force in our gym. Sean comes from a background of Ultra Running. He enjoys RXD because of the genuine and generous people he has met in our coaches, the members and the owners.

Sean took it upon himself to sand our boxes, which needed it very much. We appreciate your service, Sean and we thank you for being a key part of our morning crew. Welcome to the Family.

(WOD)

A) EMOM 20 MINS:

Odd: 3 Power Cleans + 3 Front Squats + 3 Power Jerks

Even: :30/:40 Max Double Unders

**Internediate= :30

**Advanced= :40

(SUPPLEMENTAL)

A) SNATCH @ 75-85%:

1.1.1

…Rest 15 Seconds Between Reps…

x 5 Sets

…Rest 3 Mins…

B1) 7 PUSH PRESS:

…Rest 1 Min…

B2: :30 HANDSTAND HOLD:

…Rest 2 Mins…

x 4 Sets

C) FOR TIME:

12 Ring Muscle Ups

24 C2B Pull-Ups

36 Pull-Ups