Wednesday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
No Additional Conditioning. If your legs are beat up, get some recovery in before Death Row. Then get after Death Row with everything you’ve got. PR today.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers
Into…
AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
Metcon (No Measure)
FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*
*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-3-3-1-1-1)
1. 5-5-3-3-1-1-1
Back Squat*
*Start Moderate and Build to Very Heavy
(Score is Weight)
Metcon (Time)
2. FOR TIME
6-9-15-21
Thrusters (95/65)
15-12-9-6
Box Jumps (30/24)
(Score is Time)
