Friday
Crossfit RXD – NC METCON
Warm-up
Warm-up (No Measure)
3 ROUNDS (7:00 MINUTE CAP)
5/5 Moose Antlers
5/5 Single Leg Lunge
5/5 Elbow Punches
8 Shoulder Press
8 Front Squat
8 Kip Swings
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Strength
Thruster (5×3)
5×3
Thruster*
*Use the Same Moderate-Heavy Load Across
Perform Post-Workout
