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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

1:00 Lunges w/ Arm Crosses to knee side

1:00 Slow PVC Passes

1:00 Back Squat w/ Wide Grip Press at Bottom*

-Quick Rest (grab/pick-up barbell)-

AMRAP x 3 MINUTES

10 Jumping Jacks

5 Behind Neck Wide Grip OH Press (w/ barbell)

10 Alt. Groiners

Strength

Overhead Squat (3×6*)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

Week 4 of 8

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

6 Power Snatches (115/75)|(75/55)

8 Alt. Back Rack Lunges*

10 Overhead Squats

*Each step = 1 Rep

(Score is Time)

KG BB: (52.5/35)|(35/25)