Saturday
Crossfit RXD – NC X
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.