Wednesday

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)

2 ROUNDS

1:00 Bike

10 Groiners + Twist

10 PVC Pass Through

10 PVC Back Squat*

*Perform 8 PVC OHS in the 2nd Round

Strength

Overhead Squat (Moderate 5-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Overhead Squat

*Bar Comes from the Ground or Rack.

(Score is Weight)

-No Additional Rest b/t Parts-

Thruster (Moderate 5-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Thruster

*Bar Comes from the Ground.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15/12 Cal Bike

10 Overhead Squats (95/65)|(65/45)

12 Thrusters

-Time Cap 10:00-

(Score is Time)

KG BB: (42.5/30)|(30/20)