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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Mountain Climbers

10 PVC Pass Through

10 Jumping Squats

2 ROUNDS (2nd Rnd Barbell)

10 Up-Downs

5 PVC Wide Push Press (Behind Neck)

5 PVC OHS

Strength

Overhead Squat (4×3*)

*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.

Week 3 of 8

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Bar Facing Up-Downs

5 Hang Squat Snatch (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (Time)

3 ROUNDS FOR TIME

50 Air Squats

15 Hand Release Push-Ups

(Score is Time)