Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
Workout
“NCMETCON BASELINE III.I (Test)” (Weight)
III.I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)
III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
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