8/27/18

Crossfit RXD – Strength & Conditioning

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Metcon (5 Rounds for reps)

5 Sets:

In 3 minutes complete:

30 Air Squats

20 Deadlifts (135/95)

10 Shoulder to Overhead

Amrap double unders

Rest 3 minutes

Supplemental

Metcon (No Measure)

32 rounds:

:30 assault bike @ 85% effort

:30 assault bike @ 50% slow spin

*rest 3 minutes every 8 sets