Thursday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 slamball ground to overhead
9 Inchworm + Push-Up
6/6 Single kb Push Press
15 Russian Swings
Strength
Push Press (2×5)
3×5 @ 50%
2×5 @ 60%
*Base percentages off 5-Rep Heavy.
**Complete 8/8 KB Upright Row after Each Set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
10 Hand Release Push-Ups
15 Slam Balls (30/20)|(20/10)
20 Russian KB Swings (53/35)|(35/26)
*Every 1:30 including 0:00 complete 5 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)
KG KB: (24/16)|(16/12)
KG BB: (60/42.5)|(42.5/30)
