Tuesday

Announcements

RXD Christmas social this Saturday at 7pm at Brewery X.
Be sure to wear your ugly Christmas sweater.
Don’t forget to vote for athletes of the year and coach of the year!

https://mandrillapp.com/track/click/30002421/www.surveymonkey.com?p=eyJzIjoiZDF3aHhTU3Q2YlFaVE51Uk1kbVdqeU1JT19NIiwidiI6MSwicCI6IntcInVcIjozMDAwMjQyMSxcInZcIjoxLFwidXJsXCI6XCJodHRwczpcXFwvXFxcL3d3dy5zdXJ2ZXltb25rZXkuY29tXFxcL3JcXFwvSlhXU1hTQ1wiLFwiaWRcIjpcIjJjY2I3OTMwMTljZTRiYTBiNjIwZjllMTY5MzM0YTEwXCIsXCJ1cmxfaWRzXCI6W1wiNzU5ZGIzZGM4OGVhZWZiZmY1ZDQ2MGJjMWYzMDA0MDNjNDg4MjZkZFwiXX0ifQ

Crossfit RXD – NC METCON

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

100m Run

12 KB Deadlifts

10 Box Step-Ups

8 Deadbugs

At the 3:00 Minute Mark Switch to..

100m Run

12 Russian KB Swings

10 Lateral Box Step-Ups

8 Alt. V-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 Deadlift (225/155)|(155/105)

16 Box Jumps (24/20)*

400m Run

(30/24 Cal Bike or 500/450 m row)

*Must step-down each rep.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

Post-Workout Strength

Bench Press (5-5-5)

(Score is Weight)