1/15/18

Crossfit RXD – Strength & Conditioning

Weightlifting

Back Squat (6, 4, 2, 6, 4, 2)

Second wave heavier than the first wave

Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes:

75 Wallballs (20/14)

75 Kettlebell Swings (70/53)

75 Calorie Row

Supplemental

Metcon (Time)

21-15-9

Hang Squat Snatch (95/65)

Handstand Pushups