8/21/19
Crossfit RXD – Strength & Conditioning
A: Metcon (Weight)
In 10 minutes:
Build to a Squat Clean and Jerk that is 15-25% heavier than part B’s workout weight.
California Love (Time)
For time:
30 Squat Clean and Jerks RX+ (155/105), RX (115/75)
*Perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the last C&J.
*NCFIT Benchmark Workout
Supplemental
Metcon (Time)
Four Sets:
20 Cal Assault bike
10 Deficit HSPU’s (45/25 plates)
200 Meter Run
3 Rope Climbs
