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 METCON
Warm-up (No Measure)
6 Minute Running Clock…
In time remaining AMRAP of *
5 Barbell Deadlifts
5 High Pulls
5/5 Elbow Punches
5 Strict Press
5 Up Down + High Jump
*First round with a PVC, from here move to a barbell.
Clean and Jerk (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk*
*Athlete Choice for Power or Squat
(Score is Weight)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here