8/14/18
Crossfit RXD – Renegade Training
Hang Snatch (3, 3, 3, 3 Build to a heavy)
Metcon (Time)
3 Sets:
12 Thrusters (115/75)
9 Deficit Handstand Pushups
6 Bar Muscle ups
Metcon (AMRAP – Reps)
Emom 28 Minutes:
Minute 1: 10/8 Calorie Assault Bike + Amrap Burpees
Minute 2: 15/13 Calorie Row + Amrap Burpees
Minute 3: 200 Meter Run + Amrap Burpees
Minute 4: Rest
*Jump Onto a 25 lb. Plate with hips and knees fully extended on burpees
**Score is total number of burpees
