7/09/18

Crossfit RXD – Strength & Conditioning

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Front Squat (Build to a heavy set of 3)

Metcon (AMRAP – Reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/95)

Calorie Row

Rest 2 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

Supplemental

3 Position Snatch (1+1+1 x 4 sets @ 70%)

(1″ off ground, knee, mid thigh)


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