Wednesday
Crossfit RXD – NC X
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)