December 30, 2016

Dec 29, 2016 by Todd in CrossFit RXD Blog 1138

Coach Eric, as always, making sure to be detailed about the expectations of his classes.

(WOD)

A) AMRAP 18 MINS

30 Squat Cleans (165/115)

100 Burpees

30 Muscle Ups

(SUPPLEMENTAL)

A) CLEAN DEADLIFT

*Build to a heavy single*

B) CLEAN PULL

3X2 @100%

2X1 @ 105%

**Use Straps as needed**

(BURN)

FOR TIME:

500M Row

10 Burpees Over Erg

400M row

10 Burpees Over Erg

300m row

10 Burpees Over Erg

200m row

10 Burpees Over Erg

100m row

**Rest 1 Min…

X2 Sets

Related Posts