5/13/19

Crossfit RXD – Strength & Conditioning

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Metcon (AMRAP – Rounds and Reps)

Amrap 5 minutes:

5 hang squat cleans (115/75)(135/95)

5 Shoulder to overhead

5 burpee over barbell

5 chest to bar pullups

Rest 2 minutes

X 3 sets
*Start back on the cleans every round

Supplemental

Metcon (No Measure)

3 sets not for time:

5 deficit strict hspu’s

10/arm KB snatch (53/35)

3 Rope Climbs

20 GHD situps

*rest as needed between exercises


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