7/11/18

Crossfit RXD – Strength & Conditioning

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Weightlifting

Segment Clean (Pause Clean) (3, 3, 3, 3 @ 65-75%)

Pause at Knees
https://www.youtube.com/watch?v=nbFWGZyo_sg

Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes:

5 Hang Power Power Cleans (95/65)

7 Thrusters

9 No Pushup Burpee Box Jumps (24/20)