1/21/19

Crossfit RXD – Strength & Conditioning

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Metcon (Time)

For time:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30 Burpees

20 Box Jump Step Downs (24/20)

10 Muscle ups

20 Box Jump Step Downs (24/20)

30 Burpees

40 Kettlebell Swings (53/35)

50 Wallballs

*25 minute cut off
Scale muscle ups:

20 CTB Pullups + 20 Ring Dips

20 Pullups + 20 Bar Dips

20 Jumping Pullups + Parallete Dips

*split reps as needed

Supplemental

Clean (from blocks) (1.1.1 70-80%)

Clean from blocks with height at knees

Snatch Grip Deadlift (5, 5, 5, 5, 5 @ 80-90%)


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3010 E La Palma Ave, Anaheim, CA 92806