01/07/19

Crossfit RXD – Strength & Conditioning

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Metcon (Time)

For time:

15 burpees, jumping over the barbell

5 clean and jerks

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

Men: 225 lb.

Women: 155 lb.

Scaling

The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.

Supplemental

Metcon (Time)

For time:

50 Calorie Row

20 Toes to Bars

40 Calorie Row

20 Knees to Elbows

30 Calorie Row

20 Toes to Bars

20 Calorie Row

20 Knees to Elbows


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