Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) No Additional Conditioning. If your legs are beat up, get some recovery in before Death Row. Then get after Death Row with everything you’ve got. PR...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Barbell or DB Strict Press 10 Alt. Step-ups 12 Scap Push-ups 20m Shuttle Runs Strength Push Press (7-5-3-7-5-3) 7-5-3-7-5-3 Push Press (Score is...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 9 MINUTES 10 Walls Balls + 10 Up-Downs *Pacing goal this week is 10+10 per minute. Still should finish the EMOM and be ready to handle the long...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 200m Run 5/5 SA KB Deadlift 5/5 SA Russian KBS 10 Goblet Squats Strength Front Squat (7-5-3-7-5-3) 7-5-3-7-5-3 Front Squat (Score is Weight)...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 1. 10 SETS 15/12 Cal Bike -Rest as Needed b/t Sets- (No Measure) -Rest at Least 5:00- Metcon (Time) 2. 2 SETS 30 Pull-Ups 30/25 Cal Bike -Rest :30 b/t Sets...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 25 Jumping Jacks 10 Scap Push-ups 25 Mountain Climbers 10 Ring Rows Strength Hang Power Snatch (5-5-5-5-5-5-5-5-5-5) EMOM x 10 MINUTES 5 Hang Power...