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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