Saturday
Crossfit RXD – NC METCON
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
5/5 Single Arm Ring Rows
10 Alt. Samson Lunge
10 Tuck-Ups
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 8 Plate OH Lunges* + 100m Run
MIN 2 – TTB or Rope Climb Practice
*Increasing Weight Each Round
(No Measure)
Workout
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
