7/31/18
Crossfit RXD – Strength & Conditioning
Metcon (Weight)
Emom 8 Minutes:
Power Clean + Hang Squat Clean
*Use 70-80% of 1 rm
Metcon (AMRAP – Rounds and Reps)
Amrap 10 minutes:
9 DB Hang Squat Cleans
7 DB Shoulder to Overhead
5 Strict Pullups
*use a weight that allows Unbroken reps
