Saturday

Announcements Thanksgiving Holiday Schedule Change: Thursday: 9 & 10:30am Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM...

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Saturday

Announcements Thanksgiving Holiday Schedule Change: Thursday: 9 & 10:30am Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 12 MINUTES MIN 1 –...

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Saturday

Announcements Thanksgiving Holiday Schedule Change: Thursday: 9 & 10:30am Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row then: 2 ROUNDS 5/5 Bodyweight...

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Saturday

Announcements Thanksgiving Holiday Schedule Change: Thursday: 9 & 10:30am Friday: 8:30am, 10am, 1pm, 2:30pm & 4pm Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 Pike Shoulder Taps 10...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch to 20 Alt...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Inch Worms 10 Tuck-ups 20 Piked Shoulder Taps 5 Strict Press into 5 Push Press Strength Push Press (4×5) ON A 12:00 RUNNING CLOCK…...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 500m Row -Rest 2:00 b/t Sets- (Score is Time for Each Set) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 50 Glute Bridges 40 Mountain Climbers 30 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength Shoulder Press...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 10 Step-Ups–>10 Box Jumps Step Down –>10 Box Jump Overs 5 Clean Grip Deadlifts 5 Good Mornings 5 Hang Muscle Cleans Strength Hang Power...

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