Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Sumo Deadlifts

8 Sumo High Pulls from Above Knees

8 Push Press

8 Ring Rows

Strength

Deadlift (5-5-5)

3×5 Deadlift

**Heavy for all 3 Sets

Workout

Metcon (2 Rounds for time)

2 SETS

21-15-9

Sumo Deadlift High Pull (95/65)|(65/45)

Pull-Ups

-Rest 2:00 b/t Sets-

21-15-9

Shoulder to Overhead (95/65)|(65/45)

Pull-Ups

(Score is Each Set for Time)