Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (8:00 CAP) 10 Wall Ball Lunges 10 Wall Ball Squats 10 Wall Ball Push Press :30 Plank Strength Push Press (6-6-6) 6-6-6* Push Press *Build to a Heavy weight...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 5 Inch Worms + Push-Up Into … 3 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings *Move to Jumping...

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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… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 1:00 Bike @ Easy Moderate Pace 10 Alternating Cossack Squats 8 Clean Grip Deadlifts 6 Up Downs Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 800m Run (1-Mile Pace) (Score is Time) -Rest 5:00- Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#-Rest 5:00- Metcon (Time) FOR TIME 800m Run (Max...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Pull-Ups 10 Scap Push-Ups 10 Elbow Punches Into… 2 ROUNDS 10 Groiners 8 Air Squats 6 BB Strict Press Workout Fran (Time) 21-15-9...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No additional Conditioning.GOAL: Optional FULL REST DAY today after completing the final Open Workout. B. 60:00 GPP Warm-up (No Measure) GOAL: Optional FULL...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* Into… 2 Rounds 5 Bootstrappers 5 Up-Dog to Down-Dog 10/10 Wall Calf Stretch** 10ft Heel Walk 10ft Toe Walk 20 Mountain Climbers *Increasing Pace...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 20 Single Unders 5/5 SA DB Deadlifts 5/5 SA DB Strict Press Into… 3 ROUNDS 20 Double Unders/attempts 10 Scap Push-Ups 5/5 SA DB Push Press Strength...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Single DB Strict Press (No Measure) Push x Pull Strength Metcon (Weight) 5 SETS ON A 15:00...

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