Saturday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

1 Mile Run

15 Power Cleans (225/155)

30 Bar Muscle-Ups

15 Power Cleans (225/155)

1 Mile Run

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

200m Wall Ball (or Backpack) Run

20 Wall Ball or DB Thrusters

20 Plank Wall Ball Rolls (hand to hand)

20 Burpees

*Review the double under today with a quick warm-up following the general warm-up.

30 Singles

20 Fast Singles

20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Double Unders or Double Under Attempts

Partner Workout

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND…

30 Double Unders

10 Deadlifts (155/105)|(135/95)

5 Hang Power Cleans

P2 — PERFORM…

Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1-10 – 3 Def sHSPU

MIN 11-20 – 1 Rope Climb + 3 MU

MIN 21-30 – 10 TTB + 10 Push-ups

(No Measure)

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