Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Alt Shoulder Taps 5 Knee Push-Ups 10 Up Downs 10 See-Saw Bent Over Row Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Rope Climb Practice...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 12/10 Cal Row 12 Deadbugs* 10 Kip Swings 10 Air Squats *R2 complete Tuck-Ups w/ :01 pause at close. R3 complete V-Ups. Strength Squat Clean Thruster (5-5-5-5)...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1 – :40 Mountain Climbers MIN 2 – :40 Good Mornings MIN 3 – :40 Up-Downs MIN 4 – :40 Bird Dogs MIN 5 – :40 KB Goblet...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-up Metcon...

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 Single Unders 5 Burpees 10 Alt DB Snatches (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...