Thursday

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!

Crossfit RXD – NC X

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS

:20 Single Unders*

20 Plank Shoulder Taps

100m Row

10 Empty Barbell Push Press

*2nd round = Single unders backwards, 3rd round = single unders alternating single leg jumps

Extended Warm-up

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 5-7 Shoulder to Overhead*

MIN 2 – :45 Double Under Practice

MIN 3 – :45 EZ Row

*Goal is to work up to and slightly past workout weight. Focus more on cycling efficiency, rather than weight on the bar.

(Score is Weight)

Workout

THE GOOD, THE BAD, & THE UGLY (Time)

FOR TIME

200 Double Unders

1500/1250m Row

30 Shoulder To Overhead (155/105)|(115/75)

100 Double Unders

1000/800m Row

20 Shoulder to Overhead

50 Double Unders

500/400m Row

10 Shoulder to Overhead

(Score is Time)

KG BB: (70/47.5)|(52.5/35)