Crossfit RXD – Strength & Conditioning

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Power Clean + Jerk (Build to a 1 rep max in 12 minutes)

Power Clean and Jerk (split or push)

Snickers (Weight)

4 sets not for time:

8 Hang Power Cleans

10 Front Squats

12 Toes to Bars

rest 2 minutes

*goal is to go unbroken with all movements

**choose weight accordingly


Metcon (Time)

For time:

15 Ring Muscle ups

15 Bar Muscle ups

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