Tuesday
Crossfit RXD – NC COMP
A. CONDITIONING
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Single Unders
10 Scap Pull-Ups
5 Single DB Front Squat
Following the warm-up, go into your teaching of the movements for the workout and skill.
Skill
Metcon (No Measure)
EVERY 2:00 x 6 SETS*
3 Strict Knees to Chest
3 Perfect Kip Swings
3 Toes to Bar
30 Smooth Double Unders
*Each set should last no longer than 1:30.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
*If you did not get in 20.2 last week, do it this week. If you did get after 20.2 last week, this week we’d like you to tackle the following AMRAP 20…
AMRAP x 20 MINUTES
4 DB Ground to Overhead (50/35)
6 DB Box Step-Ups (24/20)
8 Box Jump Over
(Score is Rounds + Reps)
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Rest & recover after the (2) 20 minute efforts!
