9/12/18
Crossfit RXD – Strength & Conditioning
Push Press (8, 6, 4, 8, 6, 4)
Metcon (Weight)
5 Rounds Not for time:
10 BB Curls
10 BB Shoulder Press
10 Hand Release Pushups
10 Strict Knees to Elbows
rest 1 minute
*pick a weight that allows for unbroken reps
Supplemental
Metcon (No Measure)
Emom 30 minutes:
Minute 1: 15-20 Cal Row
Minute 2: Rest
Minute 3: 15-20 Cal Assault Bike
Minute 4: rest
Minute 5: 200 Meter Run
Minute 6: Rest
