Saturday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5/5 Single Arm KB Sumo Deadlift

10 Slam Balls

:30 Slam Ball Overhead Hold

Strength

Metcon (Weight)

4 SETS*

10/10 DBL KB Strict Press*

100′ KB OH Walk**

-Rest :30 b/t Sets-

*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.

**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.

(Score is Weight)
Perfrom Post-Workout

Workout

Metcon (Time)

For time:

800 Meter Run

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

30 Chest to Bar Pullups

30 Hang Power Cleans

800 Meter Run

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)