Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
ON 8:00 RUNNING CLOCK…
100m Run
30 Jumping Air Squats
100m Run
30 Glute Bridge-Ups
100m Run
5 DBL DB DL
50 Single or Double Unders
100m Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
Strength
Power Clean (5-3-1-5-3-1)
Every 90 secs for 9 mins
*start light- mod weight and build to mod-heavy power clean
Workout
Metcon (Time)
WORKOUT
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
400m Run
(Score is Time)
KG DB: (22.5/15)|(15/9)
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