Sunday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

FOR QUALITY

(but quickly! 8:00 CAP)

25/20 Cal Row

8 Burpees

20/17 Cal Row

10 DB Deadlifts

15/12 Cal Row

10 DB Power Cleans

10/8 Cal Row

10 DB Front Squats

5 Cal Row

10 DB Thrusters

Into…

4:00 Foam Roll Upper Back

Workout

Metcon (Time)

FOR TIME

3 ROUNDS

20/15 Cal Row

10 “No Row” DB Manmakers (50/35)|(35/25)*

-Rest 1:00-

400m Single DB Run**

-Rest 1:00-

3 ROUNDS

20/15 Cal Row

10 “No Row” DB Manmakers

*1 Rep = DB Push-Up + Squat Clean + Overhead

**Hold DB any way during run

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 EZ Row*

*Nasal Breathing Only

(No Measure)

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