Saturday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 SETS W/ AN EMPTY BAR

4 Good Mornings

4 RDL’s

6 Upright Rows

6 Hang Muscle-Cleans

Workout

Metcon (Weight)

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex*…

1 Clean Deadlift

+

2 Power Clean

*Complex ust be Unbroken

(Score is Weight)

-Rest 3:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 7 MINUTES

5 Power Cleans @ 80% of Part 1

7 Burpees Over Bar

(Score is Rounds + Reps)

Partner Workout Option

Metcon (Weight)

IN TEAMS OF 2…

1. ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex*…

1 Clean Deadlift

+

2 Power Clean

*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.

(Score is Weight)

-Rest 3:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 9 MINUTES

5 Power Cleans (155/105)|(115/75)

7 Burpees Over Bar

*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format.

(Score is Rounds + Reps)

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Cardio of Choice (EZ)*

*Nasal Breathing Optional

(No Measure)

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