Friday
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 X
Warm-up
Warm-up (No Measure)
400m jog
into..
2 Rounds
10 Good mornings
10 curtsey lunges
5 slow full scap pushups
10 scap pullups
Workout
Deadlift (1×3)
“NCX BASELINE III”
I. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift
(Score is Weight)
-Rest as Needed b/t Efforts*-
Metcon (AMRAP – Rounds and Reps)
Baseline 3
10min AMRAP
5 Strict Pull Ups or Ring Rows
10 Hand Release Pushups
15 Air Squats
