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Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike (45-55 RPM)

10 Hollow Rocks

10 Superman Arch Rocks

10 Alt. Step-Overs

Into …

2 ROUNDS

:45 Bike (55+ RPM)

:15 Dead Hang on Pull-Up Bar

:15 Active Hang on Pull-Up Bar

10 Box Jump Overs

Strength

Metcon (No Measure)

3 SETS

5-7 Strict Pull-Ups*

10/10 Slow Single Arm Banded Dante Rows

8/8 Single Arm DB or KB High Pull

*Strict Chest to Bar optional.

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

6 SETS

10 Pull-Ups*

12 Box Jump Overs (24/20)

15/12 Cal Bike

*Chest to Bar Pull-Ups optional. Gymnastic Kip or Strict Only.

-Rest 1:30 b/t Sets-

-Hard Cap 20:00-

(Score is Slowest Set)