Thursday

Announcements

Jump Rope Clinic
Saturday, February 1st at 10am
Come learn and hone your jump rope skill with Coach Eamon

Crossfit RXD – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 QUICK SETS (5:00 CAP)

10 Up-Downs

8 Deadlifts

6 Bent Over Rows

4 Broad Jumps

Strength

Hang Power Clean (3-3-3-3-3-3-3-3-3-3)

EVERY :40 FOR 10 SETS

3 Hang Power Cleans

(Score is Weight)

Workout

Metcon (7 Rounds for time)

EVERY 1:30 x 7 SETS

5 Hang Power Cleans (135/95)|(95/65)

10 Burpees Over Bar

(Score is Each Round for Time)