Saturday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (Time)
2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row
-Rest 2:00-
2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row
-Rest 2:00-
2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice
Into…
AMRAP x 8 MINUTES
10 Scap Push Ups
20 Shoulder Taps
10 Samson Lunges
10 Elbow Punches w/ Barbell
Workout
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – :50 Up-Down Over Bar
MIN 2 – :50 Front Rack Lunges (155/105)|(115/75)
MIN 3 – :50 Barbell Front Rack Hold
MIN 4 – Rest
(No Measure)
Optional Finisher
Metcon (No Measure)
3 SETS
30 Deadbugs
30 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
NOT FOR TIME
60 Reps Strict Toes 2 Bar*
*Everytime you break perform a 2:00 Plank Hold.
(No Measure)
