Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

400m Row

Into..

2 Rounds

8 Scap Pull-Ups (:01 pause at top)

8 Alt Groiners

8 Up-Downs

Into..

2 Rounds

6 Small Kips

6 Alt Box Step-Ups

6 Burpees

Extended Warm-up

Metcon (No Measure)

3 SETS*

5 Kip Swings

+

3 Kip Swing + Hip Drive

+

3 Kipping Pull-ups

*Between each Set complete 3 Burpee Tall Box Jumps.

***If you cannot do kipping pullups, do most of this from the jumping version.

Workout

Metcon (Time)

FOR TIME

1000/800m Row

80 Burpees

60 Pull-Ups

40 Box Jumps (30/24)

500/400m Row

40 Up-Downs

30 Ring Rows

20 Box Jump Overs (24/20)

-Time Cap 28:00-

(Score is Time)


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