Sunday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 PVC Passes (shrug up through middle)

5 Wide Grip PVC Thrusters (behind neck)

5 Up-Down w/ Tall Jump

5 Tuck-Ups or Sit-Ups

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Hang Power Snatch*

*Goal is a weight that can be cycled with perfect mechanics. Do not push into “Heavy” range.

(Score is Weight)

Workout

M80 (Time)

FOR TIME

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

50 Toes to Bar

50 Hang Power Snatch (95/65)|(65/45)

30 Wall Balls

30 Toes to Bar

30 Hang Power Snatch

(Score is Time)

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

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

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

100 Toes to Bar

100 Hang Power Snatch (95/65)|(65/45)

60 Wall Balls

60 Toes to Bar

60 Hang Power Snatch

*The Wall Ball never touches the ground or passes the waist throughout the workout. P1 works while P2 rests or holds the Wall Ball above the waist.

**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.

(Score is Time)

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

KG BB: (42.5/30)|(30/20)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806