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

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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)