Saturday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 SETS (5:00 CAP)

10 Barbell Upright Rows

5 Back Rack Good Mornings

10 Alt. Behind the Neck Elbow Punches

5 Barbell Back Squat Jumps

Workout

Metcon (Time)

1. 5 ROUNDS FOR TIME

400m Run

12 Hang Power Cleans (155/105)|(115/75)

75 Double Unders

(Score is Time)

Immediately into…

Metcon (Weight)

2. ON A 7:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Hang Power Clean

(Score is Weight)

KG BB: (70/55)|(50/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

1. 3 ROUNDS FOR TIME

400m Run

40 Hang Power Cleans (155/105)|(115/75)

200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.

(Score is Time)

KG BB: (70/55)|(50/35)

Immediately Into…

Metcon (Weight)

2. ON A 10:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Hang Power Clean*

*Both Partners Must Establish a Heavy Lift in the 10:00

(Score is Weight)

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