2/19/18

Crossfit RXD – Strength & Conditioning

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes:

30/26 Cal Row

10 Burpee Box Jump Overs (24/20)

20 Toes to Bars

30 Alternating DB Snatches (50/35)

40 Wallball Shots (20/14)

50 Double Unders

rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes:

30/26 Cal Row

10 Burpee Box Jump Overs (24/20)

20 Toes to Bars

30 Alternating DB Snatches (50/35)

40 Wallball Shots (20/14)

50 Double Unders

rest 3 minutes

Metcon (Time)

For Time:

30/26 Cal Row

10 Burpee Box Jump Overs (24/20)

20 Toes to Bars

30 Alternating DB Snatches (50/35)

40 Wallball Shots (20/14)

50 Double Unders


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