Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 750m Row -Rest 3:00 b/t Sets- (Score is Time for Each Set) B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Step-Ups 10 Up-Downs 10 BB Snatch Grip Deadlift Into… 1 ROUND 8 Box Jumps 8 Burpees 8 BB Snatch Grip Upright Row Strength Hang Power Snatch (8-6-6-4)...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 KB Around the Worlds (each direction)* 5/5 KB High Pulls 5/5 Bodyweight Split Squats 5 KB Good Mornings *Standing in an upright position, rotate the KB...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 1000m Row -Rest 4:00 b/t Sets- (Score is Time for Each Set) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 3 Burpees 4 Air Squats 5/5 Moose Antlers 6 Alt. Step-Ups 7 Body Weight Good Mornings Strength Metcon (Weight) 4 SETS 1:00 – Max Seated DBL DB...