4/16/2019

Crossfit RXD – Strength & Conditioning

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A1: Front Squat (4 x 10 reps @ 50-55% of 2 rm)

rest 1 minute between A2

A2: Weighted Pull-ups (4 x 5 reps @ moderate weight)

*rest 1 minute between A1

**weight recorded is your weight combined with weight lifted (i.e. BW = 170 lbs. + 35 lbs lifted = 205 lbs.

Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes:

10 Bent-over Barbell Rows (95/65)

10 Alternating Front Rack Barbell Lunges

10 Toes to Bars


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