6/4/19
Announcements
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Sign up to purchase group tickets at the gym.
Cost is $40
Crossfit RXD – Strength & Conditioning
Deadlift (6 sets x 3 reps)
Metcon (No Measure)
4 sets not for time:
15 Russian Kettlebell Swings (heavy)
10 Strict Pullups
5 Jumping Goblet Squats
20 Jumping Lunges
rest 90 seconds
Supplemental
Metcon (8 Rounds for time)
500 meter row @ 85%
Rest 3:00
X 8 sets
* rest 5:00 after 5 sets
**keep the splits consistent within .5
