10/22/18

Crossfit RXD – Strength & Conditioning

View Public Whiteboard

A: Metcon (Time)

21-15-9

Power Snatch (115/75)

Box Jump Step Downs

rest 5 minutes

B: Metcon (Time)

15-12-9

Thrusters (115/75)

Toes to Bars

Supplemental

Metcon (Weight)

Every 75 Seconds for 10 sets:

1 Push Jerk + 1 Split Jerk from the blocks

*build slow from 50%

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