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
Warm-up (No Measure)
:20 Single Unders*
20 Plank Shoulder Taps
10 Empty Barbell Push Press
*2nd round = Single unders backwards, 3rd round = single unders alternating single leg jumps
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)
THE GOOD, THE BAD, & THE UGLY (Time)
200 Double Unders
30 Shoulder To Overhead (155/105)|(115/75)
100 Double Unders
20 Shoulder to Overhead
50 Double Unders
10 Shoulder to Overhead
(Score is Time)
KG BB: (70/47.5)|(52.5/35)