5/21/18

Crossfit RXD – Strength & Conditioning

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Metcon

Metcon (5 Rounds for time)

A) Every 5 minutes for 5 sets:

500 Meter Row

10 Hang Power Clean (155/105)

50 Double Unders

*rest the remainder of 5 minutes

**record times for each round

Supplemental

Metcon (Weight)

Every 3 minutes for 15 minutes:

3 Cleans + 1 Jerk

*start light and increase to moderate