12/01/17

Crossfit RXD – Strength & Conditioning

Weightlifting

A: Hang Squat Clean + Lunge/each leg + 3 Push Press X 3 per set (Clean Complex x 3 every 2 minutes)

Complete 3 Complexes every 2 minutes for 12 minutes

*a total of 3 cleans + 6 Lunges + 9 Push Press every two minutes

Metcon

B: Metcon (AMRAP – Reps)

5 sets @ Hard Effort

1:30 to complete:

200 Meter Shuttle Run (50 meter lengths)

Amrap Burpees

rest 1 minute