10/02/18
Crossfit RXD – Strength & Conditioning
Metcon (Time)
3 Rounds for time:
25 Wallballs (20/14)
800 Meter Run
25 Box Jump STEP DOWNS (24/20)
*30 minute time cap
Supplemental
Metcon (Weight)
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Metcon (Time)
In pairs:
2 Rounds for time:
75/50 Cal Assault Bike
75 GHD Situps
