Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 5:00 RUNNING CLOCK… 20 Crossbody Mountain Climbers 10 Bootstrappers 10 Alt. Elbow to Instep 5 Squat Thrusts 5 Burpees *Once the 3 Sets are complete...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 25/20 Cal Bike 5 Rope Climbs (Score is Time)GOAL: EFFORT | This workout is BRUTAL. It might look like easiest workout of the week BUT if you CRUSH...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 8:00 Running Clock… 500m Row Into… 4 Sets* 6 Clean Deadlifts 4/4 Elbow Punches 6 Hang Muscle Cleans Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 2 SETS FOR QUALITY 2:00 EZ Row 10 Up-Downs 2:00 EZ Bike 50 Double Unders 50 Walking Lunges -Rest 2:00 Walking b/t Sets- (No Measure) -Rest as Needed b/t Part...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 BIke @ Start Light-Mod Pace 5/5 KB Bent Over Row 5 Up-Down to Target 10 Alt. KB Horn Taps *Increase the pace on the bike each round Skill...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength...