Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 400m Run 20 DB Mixed Rack Walking Lunges (50/35)* *10 Reps with L-arm OH / R-arm in Front Rack. 10 Reps with R-arm OH /...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m/150m Row 10 Lunge + Lunge + Squat 10 Scap Push-Ups 5 Burpees Into… 2 ROUNDS 10 Scap Pull-Ups 8 Slow Ring Rows 6 Small Kip Swings 4 Bigger Kip Swings...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES MIN 1...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps 15 Tuck-Ups *Increase in complexity every round … Round 2: Single-Under High Jumps Round 3...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No...

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Saturday

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 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Saturday Squats Metcon (AMRAP...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 22 Wall Balls (20/14) 12 Toes to Bar 9 Burpees to Target (Score is Rounds + Reps) KG WB: (9/7)Goal: Unbroken for as long...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 200m Jog 3 Hang Muscle Cleans 4 Push Press to Behind the Neck Push Press (Up & Overs) 6 Alt. Reverse Lunges (Empty Barbell Optional) 4/4 Single...

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