Monday

CrossFit XD – CrossFit

Warm-up (No Measure)

7 Min EMOM

5 Deadlifts

4 Hang Power Cleans

3 Shoulder to Overhead

2 Back Squats

1 OHS

(empty bar)

Mobility

Downward Dog

Upward Dog

Lacrosse Ball (forearms)

Snatch Balance (3-3-3-3-3)

Metcon (Time)

21-15-9 Power snatch 115/65 and pull-ups.

RX+ same rep scheme but chest to bar pull-ups

Written by adminxd on November 3, 2014. Posted in Uncategorized

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