Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 100m Run 6/6 SA DB Deadlift 6/6 SA DB Hang Power Clean 10 Slam Ball Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… 6 SETS 2 Pausing...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 6 HSPU 10 Box Jumps (24/20)* 14 Wall Balls (20/14) *Must step-down every rep (Score is Rounds + Reps) B. 60:00 GPP...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 8 Groiners 8 Bootstrappers 8 Kang Squats 8 Slow Air Squats Strength Back Squat (10-10-10-10-10) EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 500m Row 15 DB Hang Power Clean (50/35) (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 2 Wall Walks 10 DB Plank Taps 6/6 DB...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Up-Downs 5/5 Single Leg Glute Bridge-Ups 10/10 Side Plank Hip Taps* 10 Alt. Reverse Lunges *In a Side Plank position, slowly lower your hips down to...

Crossfit RXD – NC COMP View Public Whiteboard