Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Workout Metcon (Time) 3 SETS 800m...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 1000m Row -Rest Equal time- 750m Row -Rest Equal time- 500m Row -Rest Equal time- 250m Row -Rest Equal time- (Score is Total Time) B. 60:00 GPP Warm-up...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Strength Deadlift (7-5-3-7-5-3) 7-5-3-7-5-3 Deadlift (Score is...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) No Additional Conditioning. If your legs are beat up, get some recovery in before Death Row. Then get after Death Row with everything you’ve got. PR...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Barbell or DB Strict Press 10 Alt. Step-ups 12 Scap Push-ups 20m Shuttle Runs Strength Push Press (7-5-3-7-5-3) 7-5-3-7-5-3 Push Press (Score is...