11-8-17
Crossfit RXD – Strength & Conditioning
Weightlifting
Deadlift (10, 8, 6, 4)
Metcon
Metcon (Time)
21-15-9
Back Squats (155/105)(185/125)
CTB Pullups
Supplemental
Metcon (Time)
3 Sets @ 97%:
20/15 Cal Assault Bike
10 Hang Power Snatch
10 No Pushup Burpee Box Jumps
10 Hang Power Snatch
rest 9 minutes
*Snatch Weight – 75/55
**Box Jump Height – 24/20