Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/8 Cal Bike

10 Scap Push-Ups

8 Russian KB Swings

6 Scap Pullups

C. STRENGTH / GYMNASTICS

Weighted Pull-ups (4 x 5 )

rest 3 min between sets

Workout

Metcon (No Measure)

Every Minute on the Minute for 20 Minutes:

Min 1 – 20 Russian Kettlebell Swings

Min 2 – 20 Pushups

Min 3 – 12/8 Calorie Assault Bike

Min 4 – 20 Sit-ups

Min 5 – 20 SA KB Gorilla Rows (10/side)