Thursday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run @ Mod Pace

6 Push-Up to Pike

7 Up-Downs

8 DBL DB Push Press

Coach’s Note — After completion of the Warm-Up, DBs can be put away in preparation for our Skill

Skill

Metcon (No Measure)

2 SETS FOR QUALITY

:20 Alt. Handstand Shoulder Taps

-Rest as needed b/t Sets-

Then Into…

2 SETS FOR QUALITY

3 Strict HSPU*

+

:20 HS Hold

*(30X1) Tempo Optional.

(No Measure)

Workout

Metcon (1 Rounds for time)

3 SETS FOR TIME

200m Run

Immediately into…

2 ROUNDS

7 Push Jerk (155/105)|(115/75)

7 Handstand Push-Ups*

Immediately into…

200m Run

-Rest 1:30 b/t Sets-

*Strict HSPU Optional

(Score is Slowest Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

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

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