Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

:30 Row 20s/m 25 s/m 30 s/m

:20 Tuck Hold – 3rd round situps

10 Good Mornings

5 Inchworm + Down Dog

Strength

Deadlift (10-10-10*)

*Build to a Heavy weight.

(Score is Weight)

Week 5 of 7

Workout

Metcon (Time)

FOR TIME

1500/1250m Row

50 Sit-Ups

25 Deadlifts (255/175)|(175/115)

50 Sit-Ups

750/600m Row

-Time Cap 18:00-

(Score is Time)

KG BB: (115/79)|(79/50)


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