Monday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 SETS

:45 Bike @ Easy Mod Pace

10 Alt Groiners

10 RDL

10 Step-Ups (Last round box jumps)

Strength

Deadlift (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep TNG Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Box Jumps (20)

20/15 Cal Bike

10 Deadlifts (315/205)|(225/155) Avoid Singles

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)