Monday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

Amrap 5 minutes:

10 Air Squats

10 Glute Bridges

10 Up Downs

10 Hollow Rocks

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Back Squats*

MIN 2 – :40 Row**

*Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above.

**Increase pace each set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1500m/1200m Row

20 Back Squats (135/95)|(95/65)

1000m/800m Row

15 Back Squats

500m/600m Row

10 Back Squats

-Hard 20:00 Cap-

(Score is Time)


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