Crossfit RXD – Strength & Conditioning

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Metcon (Time)

For time:

2,000 Meter Row

100 Wallball Shots (20/14)

20 Muscle Ups


Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option

For time:

Row 2,000 meters

75 wall-ball shots

10 muscle-ups or 20 CTB Pullups + 20 Dips

Men: 14-lb. ball

Women: 10-lb. ball

Beginner Option

For time:

Row 1,500 meters

50 wall-ball shots

20 ring rows

Men: 10-lb. ball

Women: 6-lb. ball