Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Barbell Deadlift

10 Step-ups (increase height each set)

10 Up-Downs over Bar

10 Barbell Supinated Bent Over Row (:02 Pause at top)

Strength

Power Clean (3-3-3-3-3)

3-3-3-3-3*

Power Clean**

*Keep weight moderate-heavy.

**Must fully reset between reps.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

1 Power Clean (155/105)|(115/75)

3 Bar Facing Burpees

5 Box Jumps (30/24)|(24/20)

(Score is Rounds + Reps)


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