Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:45 WORK / :15 REST)

MIN 1 – Max Reps of Wall Ball Squats

MIN 2 – Max Reps of Wall Ball Push Press

MIN 3 – Max Reps Single leg box step up

MIN 4 – :15 Active Hang into 10 kips

Strength

Back Squat (3×5)

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4-6-8-10 and so on…

Wall Balls (20/14)|(14/10)

Alternating Box Step Ups (24/20)

Toes to Bar

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

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