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