Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

6 min amrap

100m jog

10 pvc pipe shoulder presses

5 up-down box step ups

Strength

Push Press (1×5)

3×5 @ 80%

1×5 @ 85%

1×5 @ 90-95%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

Week 10 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

Amrap 15 Minutes:

200 Meter Run

15 Shoulder to Overhead (95/65)(65/45)

10 Burpee Box Jumps

(Score is Time)

KG BB: (50/35)|(35/25)


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3010 E La Palma Ave, Anaheim, CA 92806