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