Crossfit RXD – Strength & Conditioning

View Public Whiteboard

A: Metcon (Weight)

In 10 minutes:

Build to a Squat Clean and Jerk that is 15-25% heavier than part B’s workout weight.

California Love (Time)

For time:

30 Squat Clean and Jerks RX+ (155/105), RX (115/75)

*Perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the last C&J.
*NCFIT Benchmark Workout


Metcon (Time)

Four Sets:

20 Cal Assault bike

10 Deficit HSPU’s (45/25 plates)

200 Meter Run

3 Rope Climbs