Wednesday
Crossfit RXD – NC METCON
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Bootstrappers
5 Tempo Air Squats (33X1)
10 Scap Push-Ups
5 Step-Ups
Into…
3 SETS (SINGLE DB FOR EACH MOVEMENT)
5/5 DB Deadlift
5/5 Tempo DB Front Squats (31X1)
5/5 Tempo DB Bent Over Row (31X1)
5 Box Jumps*
*Athletes must step down.
Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 DB Front Squats (Athlete Choice)
1:00 Box Jumps (30/24)*
1:00 DB No Push-Up Renegade Rows
1:00 Hollow Hold
1:00 Rest
*Athlete must step down from the box.
(Score is Reps)
