Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 DB Strict Press

10 DB Around the World (Alt Direction)

10 Tuck-Ups

10 Scap Pull-Ups

Strength

Shoulder Press (12-10-10*)

*Build to a Heavy weight.

(Score is Weight)

Week 4 of 7

Workout

Metcon (Time)

2 ROUNDS FOR TIME

10 Strict Press (95/65)|(65/45)

25 Sit-Ups

-Rest 2:00-

2 ROUNDS FOR TIME

15 Push Press (115/75)|(75/55)

20 V-Ups

-Rest 2:00-

2 ROUNDS FOR TIME

20 Push Jerk (135/95)|(95/65)

15 Candlesticks (aka dragonflies, reverse situps)

(Score is Total Time)

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