December 12, 2016

Bri, Devin and Molly getting a quick pic in before hitting one of their gnarly WODS!

RXD FAM: DON’T FORGET TO GET SIGNED UP FOR THE CHRISTMAS PARTY COMING UP THIS SATURDAY EVENING. HERE ARE SOME OF THE DETAILS:

When: Saturday December 17, 2016 @7PM

Where: CROSSFIT RXD!!

Cost: $48/Person

Why: BECAUSE IT’S EPIC!

(WOD)

A) AMRAP 5 MINS:

10 OHS (95/65)

10 Box Jump Step Downs (24/20)

30 Double Unders

…Rest 2 Mins…

X2 SETS

…Rest 5 Mins…

B) AMRAP 5 MINS:

10 Burpees Over BB

10 Deadlift (135/95)

5 Shoulder to Overhead

…Rest 2 Mins…

X2 SETS

(SUPPLEMENTAL)

A) 2 Cleans + 1 Front Squat + 1 Jerk

X5 SETS @80%

…Rest 2-3 Mins…

B) 3 ROUNDS:

50 Double Unders

20 GHD Sit-ups

(BURN)

A) 6-8 SETS:

200M Run

10 DB Thrusters

250M Row

10 Toes Trough Rings

35 Double Unders

…Rest 1 Min…