Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

20 Single Unders

12 Air Squats

8/8 Lunges

6 Plate Good Mornings

20 Single Unders

12 Air Squats

8/8 Split Squats

6 Plate Good Mornings

20 Single Unders

10 Air Squats

8/8 Curtsey Squats

6 Plate Good Mornings

Strength

Metcon (Weight)

EVERY 3:30 x 5 SETS

6 Tempo Deadlifts (2011)*

8/8 Plate Elevated Curtsey Squats

:30 Double Under Practice

*Build to a moderate weight.

(Score is Weight)

Workout

“THE INFERNO” (Time)

FOR TIME

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)|(95/65)

75 Double Unders

35 Air Squats

20 Deadlifts (185/125)|(115/75)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)|(135/95)

-15:00 Time Cap-

(Score is Time)


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