10/24/18
Crossfit RXD – Strength & Conditioning
A: Back Squat (Build to a heavy set of 5)
B: Back Squat (5, 5, 5, 5 @ 90 % of part A)
Metcon (No Measure)
4 sets not for time:
10 Single Arm KB Thrusters (53/35) L/arm
10 Single Arm KB Thrusters R/Arm
Strict Chest To Bar Pullups max reps
30 Situps
*Kettlebell should racked in the crook of your elbow with a straight wrist. It should NOT be resting on top of your shoulder.
Supplemental
Metcon (6 Rounds for time)
6 Sets:
500 Meter Row @ 85-90%
10 Toes to Bars
rest 3:00
*keep rounds consistent
