5/13/19
Crossfit RXD – Strength & Conditioning
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
