Monday

Announcements

Thanksgiving Holiday Schedule Change:
Thursday: 9 & 10:30am
Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

100m jog

8 step ups

6 plate ground to overhead

4 Strict Press

Strength

Push Press (4×5)

ON A 12:00 RUNNING CLOCK…

4×5

Push Press*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

21 Ball Slams (20/10)

15 Box Jumps (24/20)

9 Push Jerks (135/95)|(95/65)

(Score is Round + Reps)