Thursday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

Amrap 5:00

:45 Bike

:15 SA OH KB Hold

10 Russian KB Swings

:15 SA OH KB Hold

10 Scap Pullups

Workout

Metcon (No Measure)

Every 4 minutes for 4 sets:

13 Kettlebell Swings (53/35)

13 Burpee to 6″ target

13/10 Cal Row

immediately into

Every 4 minutes for 4 sets:

13 Shoulder to Overhead (95/65)

13 Toes to Bars

13/10 Cal Assault Bike

*goal is to keep similar time splits each set

Optional Finisher

Metcon (Weight)

3 SETS FOR QUALITY

50′ DBL KB Suitcase Walk

50′ DBL KB Front Rack Walk

50′ DBL KB OH Walk

2:00 Bike (EZ Pace)*

*2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.

(Score is Weight)