Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK..

200m Run

10 Bootstrappers

8/8 Elbow Punches

6 Lunges

10 Up-Downs

8 KB Deadlift

6 KB Russian Swings

Strength

Front Squat (10-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a 10-Rep Heavy Front Squat

(Score is Weight)

Week 7 of 7

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Walking Lunges

30 Up-Downs

30 Russian KB Swing (53/35)|(35/26)

(Score is Time)

KG KB: (24/16)|(16/12)


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