Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Samson Lunges

10 Glute Bridges

10 Air Squats

Strength

Back Squat (3×5)

1×5 @ 65%

1×5 @ 70%

3×5 @ 75%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (Calories)

1.) EMOM x 6 MINUTES

12/10 Cal Bike

(Score is Cals)

-Rest 1:00 Before Part 2-

Metcon (Time)

2.) 4 ROUNDS FOR TIME*

200m Run

20 DB Goblet Squats (35/20)|(20/15)

*Score is the 4 rounds for time only.

(Score is Time)

KG DB: (15/9)|(9/6)

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