Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Thrus 5 Push-Up to Pike + :20 Pike Hold 10 Alt Groiners 2 ROUNDS :20 Active Overhead Hold w/ PVC Pipe* 10 Tempo Overhead...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 6 Renegade Rows* *1 Push-Up + 1 DB Row R + 1 DB Row L STATION 2 AMRAP 6 DBL DB Snatch...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations STATION 1 MAX DB Hang Squat Clean & Jerk STATION 2 MAX Weighted Sit-Ups STATION 3 MAX DB Farmer’s...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ on the Bike — Flow and Chat it Up!! 2 SETS (w/ Moderate Weight DB) 5/5 DB Single Arm Power Clean 5/5 DB Single Arm Press 5/5 DB...