Friday

Announcements

This Saturday is the Row-Raiser event at RXD.
You can still register , up to the morning of the event.
Get registered at www.dancerlove.org event page.
Starts at 8:30am.

Crossfit RXD – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Bootstrap Stretches

8 Tempo Air Squats (21X1) —> 8 Tempo Squats with BB on back

10 PVC Good Mornings —> 10 BB Good Mornings

20 Plate Jumps

10 Reverse Lunges w/ front foot on plate

Strength

Back Squat (2×5 / 1×4 / 1×3 / 1×2)

ON A 15:00 RUNNING CLOCK…

Back Squat

2×5

1×4

1×3

1×2

-1:30 Rest b/t Sets-

Workout

Metcon (Time)

EMOM x 10 MINUTES

12 Russian KBS (53/35)

12 Air Squats
Score is your SLOWEST time.