Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

400 run

into…

2 SETS

(25ft Each)*

Toe Walk

Leg Swings

High Knees

Butt Kickers

Into …

AMRAP x 5 MINUTES

16 Alt Cossack Squats

14 Step-Ups

10 Air Squats

Workout

Metcon (Time)

FOR TIME

60 Air Squats

800m Run

60 Air Squats

60 DB Step-Up (50/35)|(35/20)*

*24/20″ Box

(Score is Time)
*RX+ DB Squat Cleans Box Step Ups (DB Squat Clean into Box Step Up)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Flutter Kicks

1:00 DB Hollow Hold

-Rest as Needed b/t Sets-

(No Measure)

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