Wednesday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 Scap Pull-Ups

10 Scap Push-Ups

10 Elbow Punches

Into…

2 ROUNDS

10 Groiners

8 Air Squats

6 BB Strict Press

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Post-Workout Strength

Overhead Squat (4×3)

4×3

Overhead Squat (Moderate)

(Score is Weight)