4/18/18

Crossfit RXD – Strength & Conditioning

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Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes complete:

20/18 Calorie Row

35 Double Unders

200 Meter Run

rest the remainder of the four minutes

*record time for each round

Supplemental

Metcon (No Measure)

A) Clean Pull + Clean

1+1 @ 70-75%

x 5 sets

rest 2 min

B) Snatch Deadlift

5, 5, 5, 5 @ 75% of 1RM

rest 2 min

C) Pendlay Rows

8, 8, 8, 8

rest 1:30 – 2:00


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