Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Glute Bridges

10 Step-Ups

10 Lunges

10 Bent Over Rows

5/5 Single Leg Barbell RDL

Strength

Deadlift (10-10-10)

10-10-10

Deadlift*

*Build to a Moderate weight. Complete 12/12 Single Leg Glute Bridge-Ups after each set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 7:00 RUNNING CLOCK…

2 ROUNDS

15 Deadlifts (185/135)|(135/95)

20 Box Jumps (24/20)

20 Pull-Ups

(Score is Time)

Immediately Into…

AMRAP x 5 MINUTES

5 Deadlifts (225/155)|(155/105)

5 Box Jump Overs

5 Pull-Ups*

*C2B Optional.

(Score Rounds + Reps)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/55)


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