7/23/18
Crossfit RXD – Strength & Conditioning
Clean complex (1+1+1+1 x 4 sets @ 70-80%)
Clean pull + Hang Power Clean + Squat Clean + Front Squat
Metcon (Time)
1, 2, 3, 4, 5,6, 7, 8,9,10
Hang Power Cleans (155/105)
Burpee Over Barbell
*12 min cutoff
Supplemental
Metcon (No Measure)
Emom 16 Minutes:
Odd: 15/12 Cal Assault Bike
Even: 50 Double Unders