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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Row @ Mod Pace

MIN 2 – :40 Push-Up to Pike

MIN 3 – :40 Single Unders*

MIN 4 – :40 Pike Shoulder Taps

*Switch to Double Unders on Second Round

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)

250/200m EZ Row

-No additional rest b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

EVERY 4:30 x 4 SETS

500/400m Row

12 Handstand Push-Ups*

50 Double Unders

*Strict Optional

(Score is Slowest Set)

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Strict Press (Athlete Choice)