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