Monday

Crossfit RXD – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

200m/150m Row

5 Ring Rows

5 Air Squats

5 Push-ups

Strength

Thruster (6-5-4-3*)

6-5-4-3*

Unbroken Thrusters

*Increase weight each Set.

(Score is Weight)

Strength – HOME

Metcon (Weight)

12-10-8-6

Unbroken DB Thrusters

(Score is Weight)

Workout

“ROLLER COASTER” (Time)

FOR TIME

1000m/750m Row

30 Thrusters (45/35)|(35|25)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent Over Row

750m/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

500m/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

(Score is Time)
Wod demo

https://youtu.be/nsfVxB0ntFI

New Section

100 Squat Challenge – Complete 100 Squats


Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806