Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 Slam Ball Deadlifts 5 Slam Ball Shoulder Presses 10 Lunges :30 Alt. Plank Heel Taps Skill Metcon (No Measure) 5 SETS ON A...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 35-50 Unbroken Double Unders* MIN 2 – 5-10 Unbroken Bar Muscle-Ups** MIN 3 – Run 200m *Max 2 Attempts – If...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Workout Metcon (Time) 3 SETS 800m...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 1000m Row -Rest Equal time- 750m Row -Rest Equal time- 500m Row -Rest Equal time- 250m Row -Rest Equal time- (Score is Total Time) B. 60:00 GPP Warm-up...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Strength Deadlift (7-5-3-7-5-3) 7-5-3-7-5-3 Deadlift (Score is...