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Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

PART 1:

2 ROUNDS

100m Run

8 Body Weight Good Mornings

6 Empty Barbell High Pulls + Elbow Punch*

4 Scap Pull-Ups + 4 Kip Swing

PART 2:

2 ROUNDS

200m Run

8 Empty Barbell Clean Deadlifts

6 Dip + Jumps → Hang High Pull + Muscle Clean**

4/4 Single Arm Ring Rows + 4 Jumping Pull-Ups
*Coach’s Note: Remaining in an upright position, perform a high pull (elbows high & outside), followed by punching the elbows through so the bar finishes in the front rack position.

**In the 2nd Round, transition to: 6 reps of 1 Hang High Pull + 1 Hang Muscle Clean

Strength

Power Clean (8-6-4-8-6-4*)

*Build up to a Moderate-Heavy weight.

(Score is Weight)

Week 4 of 9

Workout

Metcon (Time)

3 ROUNDS FOR TIME*

30 Alt. DB Power Cleans (50/35)|(35/20)

15 Pull-Ups

200m Run

*If 3 Rounds are completed @ 8:00 or below…add a bonus 4th Round.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (Time)

10 ROUNDS FOR TIME

6 DB Sit-Ups (Athlete Choice)

12 DB Flutter Kicks

(Score is Time)