Crossfit RXD – Strength & Conditioning

View Public Whiteboard


Metcon (AMRAP – Rounds and Reps)

Amrap 30 minutes:

In teams of 2

10 Single Arm Dumbbell Hang Clean and Jerks (5/arm)

15 Russian Kettlebell Swings

10 Burpees

*one partner completes a full round while the other partner rests

**pick a weight for the DB and KB that it is tough but can be completed unbroken