Friday
Crossfit RXD – NC COMP
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. PR today.
(No Measure)
B. 60:00 GPP
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
C. STRENGTH / GYMNASTICS
Metcon (Time)
1. “REMIX OF 15.5”
FOR TIME
27-21-15-9
DB Power Clean (50/35)
Cal Row
(Score is Time)
Metcon (No Measure)
2. ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…specifically target the upper back, shoulders, and lats
(No Measure)
