1/23/17
Crossfit RXD – Strength & Conditioning
Metcon (Weight)
EMOM 10 minutes:
1 Hang Squat Clean + 1 Push Jerk @ Moderate-Heavy
Metcon (Time)
21-15-9
Push Press (135/95)
Power Clean
Supplemental
Metcon (5 Rounds for time)
Every 5 minutes for 5 sets:
500m row
10 burpee over erg
10 KBS (70/53)
*rest remainder of the time and stay consistent