Thursday

Crossfit RXD – NC X

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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)

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