Saturday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

200m Jog

3 Hang Muscle Cleans

4 Push Press to Behind the Neck Push Press (Up & Overs)

6 Alt. Reverse Lunges (Empty Barbell Optional)

4/4 Single Arm Ring Rows

Strength

Overhead Squat (15 min to build to a heavy 5rm )

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Workout