Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

20 Singles or 15 Double Unders

10 Alt. DB Deadlift

10 Alt. DB Hang Snatches

Strength

Hang Power Snatch (8-8-6-6-4)

8-8-6-6-4*

Hang Power Snatch

*Start Light and build to a Moderate weight.

(Score is Weight)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

5 Unbroken Hang Power Snatches (Athlete Choice)*

10 Burpees Over Bar

30 Double Unders

*Keep weight Moderate for all Sets.

(Score is Weight)


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