Tuesday

Announcements

Renegade Class starts Tuesday, July 20th at 6:30pm.
This 90 minute class is meant for those with a solid Crossfit foundation that want to challenge themselves with more challenging movements in a team environment.

Crossfit RXD – NC METCON

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Groiners

10 Up-Downs*

10 Jumping Squats

10 Elbow Punches**

*Round 3 Perform 8 Burpees

**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength

Back Squat (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

5 ROUNDS

8 Hang Squat Cleans (115/75)|(75/55)

8 Burpees

-Rest 2:00-

1 ROUND

16 Hang Squat Cleans

16 Burpees

(Score is Total Time Including Rest)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)

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