Saturday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 20 Burpees
MIN 2 – 20 Box Jumps (24/20)
-Immediately Into-
FOR QUALITY
400m Run
500m Row
25/20 Cal Bike
-Immediately Into-
3 SETS
7-10 Unbroken Ring Muscle-Ups
-Rest as Needed b/t Sets-
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
5 Strict DB Burpees
8 DB Front Rack Lunge (R)
5 DB Filly Press (R)
8 DB Front Rack Lunge (L)
5 DB Filly Press (L)
8 Alt. Sit Thrus
Workout
Metcon (Time)
FOR TIME
50 Double Unders
50 Sit-Ups
50 Up-Downs
50 Wall Balls (20/14)|(14/10)
50 Box Step-Ups (24/20)
50 Kettlebell Swings (53/35)|(35/26)
50 Box Step-Ups
50 Wall Balls
50 Up-Downs
50 Sit-Ups
50 Double Unders
-20:00 Hard Cap-
(Score is Time)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
