Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

40 Single Unders

10 Tuck-Ups

10 Kip Swings

10 Wall Ball Strict Press

10 Wall Ball Front Squats

Workout

Metcon (Time)

4 SETS

30 Double Unders

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

8 Toes to Bar

-Rest :45 b/t Sets-

-Rest 2:00 Total-

4 SETS

8 Toes to Bar

15 Wall Balls

30 Double Unders

-Rest :45 b/t Sets-

(Score is Total Time)

*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.

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

Post-Workout Strength

Metcon (Weight)

3-4 Sets (score is heaviest object in carry)

100m Mixed Carry. 2 Objects, one overhead one in rack position

20 Plate Ground to Overheads

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