Friday
Announcements
Social Night at Brewery X
Join your fellow RXD athletes for a get together at Brewery X on Friday, July 30th, starting at 7pm. Hope to see you there!
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK PERFORM 3 SETS OF:
25 Single Unders
10 Squats (Air Squats – back Squats – Front Squats)*
10 Groiners
:30 Wall Sit
20 Calf Raises
*R1: Air Squats, R2: back Squats, R3: DBL Front Squats
Strength
Front Squat (Heavy 10-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a 10-Rep Heavy Front Squat
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-10-5*
Front Squats (95/65)|(65/45)
Back Squat
*After each round complete 75 Double Unders. The workout ends with 75 DU.
(Score is Time)
KG BB: (42.5/30)|(30/20)