Thursday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES (:40/:20)
MIN 1: Step-Overs
MIN 2: Up-Downs
MIN 3: Russian Kb Swings
MIN 4: 10 Scap Pullups/ Active Hang
MIN 5: Banded Good mornings
Strength
Deadlift (5×5)
@ 60%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
13 Russian KB Swing (70/53)|(53/35)
11 Up-Down Box Step-Up (24/20)
9 Deadlifts (185/125)|(135/95)
7 Strict Pull-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
KG BB: (85/60)|(60/42.5)
()
