Tuesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

400m jog

Into…

2 Rounds

5 inchworms with a pushup

10 DBL DB DL

10 Up Downs

10 Tuck Ups

Strength

Metcon (No Measure)

3 Sets

:40/:20 Shoot Throughs

:40/:20 Deficit Push-Ups

:40/20 100m Run

*For all movements use parallettes, set of DB’s on top of a short stack of plates, or use boxes.

Workout

Metcon (Time)

FOR TIME

21-15-9*

400 Meter Run

Toes to Bar

DB Burpee (50/35)|(35/20)

*Complete 20 Ring Rows after each full Round.

(Score is Time)


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