Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

5 Up Downs*

20 High Jump Single Unders

10 Good Mornings

10 Clean Deadlifts

*At the halfway mark (3:30) switch the Up Downs to Burpees.

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Complex:

1 Paused Above the Knee Hang Power Clean*

+

2 Hang Power Clean

*Pause for :02 Above the Knee

About 6 sets, 4th or 5th set should be about workout weight

(Score is Weight)

Workout

SHAKE AND BAKE (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3 Hang Power Clean (Athlete Choice)*

9 Burpee Over Bar

27 Double Unders

*Weight should be Heavy.

(Score is Rounds + Reps)

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