Wednesday

Announcements

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

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 SETS

:30 Bootstrappers

:30 BW Good Mornings

:30 Scap Push-Ups

:30 Row

Into…

EMOM x 6 MINUTES

MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)

MIN 2 – :50 Row (EZ → Mod → Hard)

Strength

Deadlift (1×4 / 1×4 / 1×4+)

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Max “Deadstop” Sumo Deadlifts (185/135)|(135/95)

MIN 2 – :45 Max Sit-Ups

MIN 3 – :45 Max Cal Row

(Score is Reps)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806