Wednesday

Announcements

Pre-order your RXD hoodie today!
Use website: https://crossfitrxd.square.site/product/rxd-sweater/40
Deadline to pre-order is January 5th.

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Groiners w/ twist

10 Scap Pull-Ups

10 Jumping Squats

10 OH Press

Strength

Thruster (3-3-3-3*)

*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.

** Can go from rack or floor

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Back

(No Measure)