4/24/19

Crossfit RXD – Strength & Conditioning

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Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes:

400 Meter Run

30 Dumbbell Snatches (50/35)

20 Sit-ups

10 Box Jump Overs (24/20)

*DB Snatches do NOT have to be alternating and just touch one head of the dumbbell touches the ground. 15 per arm.

Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes:

400 Meter Run

30 Dumbbell Snatches (50/35)

20 Sit-ups

10 Box Jump Overs (24/20)

*DB Snatches do NOT have to be alternating and just touch one head of the dumbbell touches the ground. 15 per arm.

Supplemental

Metcon (Weight)

Every 2 minutes for 10 minutes:

3 Snatch Balances

3 Overhead Squats