Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

FOR TIME (7 MINUTE CAP)

2 SETS

100m run

10 Step-ups —> 10 Box Jumps step down

10/10 Single Arm DB Deadlifts

8/8 Single Arm DB Hang Cleans

Strength

Metcon (Weight)

EVERY :30 X 5 SETS*

4 Hang Power Cleans

*Weight should be slightly under workout weight

-Rest 1:00 & increase load-

EVERY :30 x 5 SETS*

4 Hang Power Cleans

*Weight should be at workout weight or slightly over workout weight

(Score is weight)

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

10 Hang Power Cleans (115/75)(75/55)

10 Box Jumps (24/20)

200 Meter Run
(Score is each set for time)


Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806