5/14/18

Crossfit RXD – Strength & Conditioning

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Weightlifting

Deadlift (4, 4, 4, 4, 4 @ 80-85%)

*Complete a set at the top of every 3:30

Metcon (Time)

Four Rounds:

20 Alternating DB or KB Lunges

20 (2-count) Mountain Climbers

rest 1 minute

Supplemental

Metcon (Time)

50 Burpees

30 Cal. Assault Bike

40 Burpees

30 Cal. Assault Bike

30 Burpees

30 Cal. Assault Bike

20 Burpees

30 Cal. Assault Bike

10 Burpees

30 Cal. Assault Bike


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