Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

6 minutes

25 single unders

10 banded tempo squats (21×1)

10 Strict Situps

10 KB Deadlift

Strength

Back Squat (4×7)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 1 4×7 weight.

(Score is Weight)

Week 4 of 8

Workout

“PURPLE COBRA” (Time)

FOR TIME

50-40-30-20-10

Double Unders

Sit-ups

Russian KBS (53/35)|(35/26)

-15:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Plate Gun Hold (Athlete Choice)

MIN 2 – :45 Plate Weighted Plank Hold

(No Measure)

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