Monday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
20 Shoulder Taps
10 Slam Ball Deadlift
10 Slam Ball OH Press
Into…
2 ROUNDS
20 Push ups
10 Slam Ball G2O
Strength
Bench Day 12 min EMOM
Close Grip Bench Press
3 sets of 6 @ 50%
3 sets of 4 @ 60%
3 sets of 2 @ 70%
3 sets of 1 @ 80%
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)
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