7/24/18
Crossfit RXD – Strength & Conditioning
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