7/24/18

Crossfit RXD – Strength & Conditioning

View Public Whiteboard

Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats
Intermediate Option

4 rounds for time of:

20 pull-ups

40 push-ups

60 squats

Beginner Option

4 rounds for time of:

10 jumping pull-ups

20 knee push-ups

30 squats

Renegade

Metcon (Weight)

Every 90 seconds for 10 sets:

Push Jerk + Split Jerk

Build from 70% to moderate