Thursday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 Rounds:

:45 Assault Bike

25 Single Unders

7 Deadlifts

7 Hang Muscle Cleans

7 Front Squats

7 Strict Press > Push Press > Push Jerk

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

50 Double Unders

5 Clean and Jerks (135/95)(95/65)

15 Pushups

15/12 Cal Bike

Cool Down

Warm-up (No Measure)

2:00 Forward Fold

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (R)

2:00 Frog Stretch

2:00 Saddle Pose

(No Measure)