Friday

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)

AMRAP x 7 MINUTES*

20 Mountain Climbers

7 Clean Deadlifts

7 Upright Rows

14 Elbow Punches

:20 Rest

*At 3:30 Switch movements to:

7 Up-Downs

7 Clean DL + High Pull

7 Cuban Presses

7 Tuck-Ups

:20 Rest

Strength

Power Clean (2-Rep )

ON A 18:00 RUNNING CLOCK…

Build to a 2-Rep Heavy Power Clean

(Score is Weight)

Week 6 of 6

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 3 MINUTES

3 Deadlifts (115/75)|(75/55)

6 Hang Power Cleans

9 Up-Downs

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)