Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES :30 Jump Rope 5/5 Cossack Squat 10 Wall Ball Front Squat *At 5:00 mark, swap movements to: :30 DU Attempts 5 Kang Squats 10 Wall Ball Thrusters...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Isabel (Time) For Time: 30 Snatches, 135# / 95#GOAL: SPRINT | We saw Izzy last on the week of 8/16. Can you beat your score? Very interesting workout based on the diverse...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 10 Plate Hops 8 Plate Deadlift 8 Plate Strict Press *At 3:00 adjust movements to: 16 Plate Toe Taps 5 Plate G2OH 5 Push-Up to Pike Strength Metcon...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 Up-Downs + :30 Plank MIN 2 – :30 Quad Hold + :30 Plank (No Measure) Bodyweight Pump...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 HARD CAP) 200m Run 7 Up-Downs 7 Barbell Deadlifts 7 Jumping Kip Swings 7 Banded Pull Aparts Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK…...