Friday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Alt. Elbow Punches

5 Good Mornings

5 Slow RDLs

5 Upright Rows

5 Shoulder Press

Into…

EMOM x 4 MINUTES

Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers

Min 2 – 10 Alt. Groiners + Max Squat Jumps

Strength

Deadlift (2RM)

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Deadlift

(Score is Weight)

Hero Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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