Saturday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

6 Upright Rows

8 Muscle Cleans

10 Bent Over Rows

12 Hollow Rocks

Workout

Metcon (Time)

3 ROUNDS FOR TIME

16 Sit-Ups

12 Hang Power Cleans (115/75)|(75/55)

6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

1 ROUND FOR TIME

48 Sit-Ups

36 Hang Power Cleans

12 Bar Muscle-Ups

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

6 ROUNDS FOR TIME*

12 Hang Power Cleans (115/75)|(75/55)

6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

2 ROUNDS FOR TIME**

36 Hang Power Cleans

12 Bar Muscle-Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.

** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up

Optional Finisher

Metcon (AMRAP – Reps)

3 SETS

10 Slow Barbell Curls

Max Unbroken Banded Hammer Curls*

*Must be done immediately after setting the barbell down.

-Rest as needed b/t Sets-

(Score is Reps)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806