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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 Sets

100m Run @ Easy Pace

10/10 Leg Swings

25’ High Knees

25″ Butt Kickers

25’ High Skips

Into..

2 Sets

100m Run @ MOD Pace

10 Up-Downs

10 Lunges

5/5 DB Deadlifts

5/5 DB High Pulls

Extended Warm-up

Metcon (1 Rounds for time)

3 SETS

400m Run

-Rest 3:00 b/t Sets-

(Score is Slowest Run)

Workout

Metcon (Time)

FOR TIME

40 Alt. DB Clean (50/35)|(35/20)*

40 Alt. Single DB Front Rack Lunges**

800m Run

20 Alt. DB Clean (50/35)|(35/20)

20 Alt. Single DB Front Rack Lunges

800m Run

40 Alt. DB Clean (50/35)|(35/20)

40 Alt. Single DB Front Rack Lunges

* Both ends of DB touch the floor

**DB Held across the chest.

(Score is Time)

KG DB: (22.5/15)|(15/10)