Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES* 1 Deadlift (155/105)** 2 Hang Power Clean 1 Power Clean *Starting at 0:00 and every 3:00 after, run 400m… 0:00...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Strict Press 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Full-Body Strength Metcon...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 4 ROUNDS 200 Row 10 Kip Swings 8 Single DB Front Squat 8 Single DB Strict Press 10 Single DB Thruster Strength Metcon (No Measure) EVERY :45 x...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 8/8 SA KB DL (Light) 8/8 SA KB Russian Swing 10 PVC Pass Throughs 250/200m Row Into… 2 ROUNDS 10 PVC Scarecrow Snatches* 8 Scap Pull-Ups 8 Kip Swings...

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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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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 slamball ground to overhead 9 Inchworm + Push-Up 6/6 Single kb Push Press 15 Russian Swings Strength Push Press (2×5) 3×5 @ 50%...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up) :30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 Minutes MIN 1 – :40 Single Unders MIN 2 – 10/10 KB Deadlifts MIN 3 – 10 Lunge + Lunge + Air Squat MIN 4 – 8 Alt. Groiners + Max...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10/10 Single Leg Romanian Deadlifts 20 Shoulder Taps Into… AMRAP x 4 MINUTES 5 Push-up to Pike 10 Up-Downs 10 Alt Step-Ups...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 20-16-12-8-4 Handstand Push-Up 4-8-12-16-20 DB Box Step Overs (50/35)|(24/20) (Score is Time)GOAL: Go time. Unbroken everything. Looking for speed off the...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Toe Taps 20 Russian Twists 10 Up-Downs (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps)...

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