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Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

10 Wall Ball Strict Press

12 Lunge + Twist

14 Jumping Jacks

*For 2nd round, switch to:

10 Wall Ball Thruster

12 Lunge + Lunge +Squat

25ft High Knees

For 3rd round, switch to:

10 Wall Ball Thruster

12 Cossack Squats

25ft Side Shuffle R

25ft Side Shuffle L

Strength

Back Squat (10-8-6-10-8-6*)

*Build up to a Moderate weight. Weight should start and end heavier than last week.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

4 Back Squats (135/95)|(95/65)*

8 Wall Balls (20/14)|(14/10)

12 Lunges

200m Run

*Bar must come from floor.

(Score is Rounds + Reps)

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

KG WB: (9/6)|(6/5)