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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

1:00 Row

8 Bootstrappers

8 Deadbugs

8 Up-Downs

8/8 DB Arnold Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push or Split Jerk*

*Option to use either or both Jerk Options within same set.

(Score is Weight)

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Row (EZ)*

*To be performed ASAP after completing the workout.

(No Measure)