Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 Sets

1:00 Row or Bike

7/7 SA DB Bent Over Rows

7/7 SA DB Strict Press with Pause*

:30 Active hang from bar

Strength

Push Press (8-8-8)

8-8-8*

Push Press

(Score is Weight)

Workout

Metcon (Time)

7 SETS

9 Pull-Ups

12 DB Push Press (50/35)|(35/20)

15/12 Cal Row, Bike

-Rest 1:00 b/t Sets-

*Athletes can use the same machine for all sets or rotate.

(Score is Total Time)

KG DB: (22.5/15)|(15/9)