5/21/18
Crossfit RXD – Strength & Conditioning
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
