12/12/17

Crossfit RXD – Strength & Conditioning

Metcon

Metcon (Time)

6 Sets @ Consistent Effort:

15/12 Calorie Row

5 Pullups

7 Burpee over Box Jumps (24/20)

9 CTB Pullups

11 Shoulder to Overhead (95/65)

rest 2 minutes

Supplemental

A: Metcon (Weight)

Every Minute on the Minute for 10 minutes:

3 Touch N Go Power Snatches (Mod-Heavy)

Weighted Pull-ups (3, 3, 3, 3, 3)


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