Saturday
Announcements
Thanksgiving Holiday Schedule Change:
Thursday: 9 & 10:30am
Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
500 Meter Row
then:
2 ROUNDS
5/5 Bodyweight Split Squats
7 Med. Ball Front Squats
9 Med. Ball Ground to Overhead
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 FR BB Bulgarian Split Squats (R)
MIN 2 – 10 FR BB Bulgarian Split Squats (L)
MIN 3 – :40 Wall Sit
(Score is Weight
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400/350 Meter Row
35 Wall Balls (20/14)|(14/10)
25 Slam Balls (20/10)
-Hard Cap 16:00-
(Score is Time)