Saturday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Jog

7 Hang High Pulls

6 Alt. Elbow Punches

5 Kip Swings

4 Scap Push-Ups

into ..

2 ROUNDS

5/5 Moose Antlers

10 Banded Hollow Lat Pull Downs

5 Cat/Cows

:20/:20 Single Arm Plank

Strength

Metcon (Weight)

On a 12:00 Running Clock…

Build to a Moderate-Heavy 3-rep Hang Power Clean

Workout

Metcon (AMRAP – Rounds and Reps)

2 Sets

AMRAP x 7 Minutes

7 Hang Power Cleans (135/95)(95/65)

7 Toes to Bars

7 Hand Release Pushups

-rest 2:00 b/t sets

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP 16 Minutes:

14 Hang Power Cleans (135/95)(95/65)

14 Toes to Bars

14 Hand Release Push-ups

*One partner works at a time. Share the work however.