Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1:00 Row

10 Step-ups

10 Glute Bridges

5/5 Curtsey Squats

Strength

Deadlift (6-6-6)

6-6-6*

Deadlift

*Build to a Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3 Deadlifts (275/185)|(185/135)

4 Box Jumps (24/20)

200m/150m Row*

*Meters increase 50m each after each full round.

(Score is Rounds + Reps)

KG BB: (125/85)|(85/60)


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