Tuesday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt Lunges
10 Inch Worms
10 Bodyweight Goodmornings
Into…
2 ROUNDS
10 Box Step Ups
10 Up-Downs
10 KB Deadlift
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)
25 Up-Downs
25 Box Jumps (24/20)*
*Step-Down Mandatory
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
3 SETS
Max Reps of Ring Muscle-Up*
*Do not go until “failure”. End your set on your last clean Muscle-Up. No forced reps.
-Rest as Needed b/t Sets-
(Score is Reps)
Metcon (No Measure)
NOT FOR TIME
800m Double KB Farmer Carry (70/53)
(No Measure)
