01/08/18

Crossfit RXD – Strength & Conditioning

Metcon

Metcon (Time)

6 sets at increasing effort each round:

15/12 Cal Row

10 Toes to Bars

10 Overhead Squats (95/65)

10 Burpee over barbell

rest 2 minutes

Supplemental

Snatch (1.1.1.1.1.1 rest 30 sec btwn reps x 3 sets)

Burn

Metcon (Time)

6 sets at 85% aerobic:

200m run

5 strict pull-ups

200m row

10 weighted box step ups

10cal assault bike

40 double unders

:60 plank


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