Welcome Coach Ryan!
Be sure to introduce yourself to Coach Ryan this week.

RXD Open Week#3: Friday Night Lights at 6pm

Crossfit RXD – Strength & Conditioning

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Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes:

20 Deadlifts (135/95)

10 Shoulder to Overhead

10 Chest to Bar Pullups

20 Pushups


Metcon (Weight)

Every :90 for 8 sets:

Power Clean + Hang Squat Clean + Jerk

*use a tough but doable weight