Thursday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES (:45 WORK / :15 REST)

MIN 1: DB Good Mornings

MIN 2: 100m Run

MIN 3: Alt. DB Deadlifts

MIN 4: 100m Run

MIN 5: Single Arm DB Upright Rows

MIN 6: 100m Run

MIN 7: Step-Ups
*COACHES ONLY.. After the warm-up grab a barbell to go over the teaching of the Deadlifts.

Strength

Deadlift (12-10-10*)

*Build to a Heavy weight.

(Score is Weight)

Week 4 of 7

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Sumo Deadlift High Pulls (95/65)|(65/45)

10 Box Jumps (24/20)

100m Run

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)


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