11-13-17

Crossfit RXD – Strength & Conditioning

Metcon

Metcon (AMRAP – Reps)

In 6 minutes complete:

30/20 Cal Row

Amrap Bear Complex (135/95)

rest 3 minutes

x 3 sets

*Bear Complex = Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Behind the neck Push Press

**Can also be done as a Squat Clean Thruster to Back Squat Thruster

Supplemental

A1: Pistols (20, 20, 20, 20)

A2: Deficit Handstand Push-ups (5, 5, 5, 5)

A3: L-Sit Pull-ups (max reps x 4)


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