2/7/18

Crossfit RXD – Strength & Conditioning

Metcon

Metcon (5 Rounds for time)

5 Rounds @ consistent pace:

15 Calorie Row

10 Overhead Squats (95/65)

15 Knees to Elbows

10 Bar facing Burpee over Barbell

rest 2 minutes
*Each round should take no longer than 4 minutes. Record each round.

Supplemental

Metcon (Weight)

Emom 6 minutes:

3 Touch N Go Squat Snatches

Metcon (AMRAP – Rounds and Reps)

Amrap 5 minutes:

3 Muscle Ups

5 Burpees


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