Friday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
3 Rounds
7 Slam Ball Ground to Overhead
7 Tuck ups
7/7 SA KB/DB Deadlift*
7/7 SA KB/DB Strict Press w/ pause OH
*KB/DB to the outside of the foot.
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
4 Strict Press
+
2 Push Press
+
1 Push Jerk
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 4:00 x 5 SETS
20 Sit-Ups
20 Slam Balls (30/20)|(20/10)
10 Hand Release Push-Ups
10 S2OH (115/75)|(75/55)
(Score is Each Set for Time)
KG SB: (15/10)|(10/5)
KG BB: (50/35)|(35/25)
