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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 Sets

5 Inch worms + Downward Dog

10 Deadlifts

10 High Pulls

10 Elbow Punches

Into…

2 Sets

5 Broad Jumps

5 Push-Ups

5 Muscle Cleans

5 Strict Press

Strength

Metcon (Weight)

ON A 16:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean + Push Jerk

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.