1/2/18
Crossfit RXD – Strength & Conditioning
Weightlifting
Back Squat (8, 6, 4, 8, 6, 4 )
2nd wave should be heavier than 1st
Metcon
Metcon (Time)
For time:
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
*Ten Minute Time Cap
Supplemental
Clean (1.1.1.1.1.1 rest 30 sec btwn reps x 3 sets)
Clean
Metcon (Time)
B) 7 Rounds:
3 Weighted Pullups (45/25)
5 Strict Pullups
7 Kipping Pullups