Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 2-4-6-8…and so on Alt DB Snatch (50/35) Alt. Pistol Squats Burpees (Score is Rounds + Reps) B. 60:00 GPP Warm-up...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Russian KB Swings 5/5 Single Arm KB Strict Press 10 Up-Downs 10 Tuck-Ups Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 6/6 DBL KB Split...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength Metcon (No Measure) 3 SETS 10 Tempo...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 150 Wall Balls (2014)* Every 2:00 including at 3,2,1 go…complete 18/16 Cal Row. (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) ON A 5:00...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Row 5 Strict Press 10 Push-Ups to Pike 20 Shoulder taps Strength Push Jerk (5-5-5-5-5-5) EVERY 1:30 x 6 SETS 5 Push Jerks (Score is Weight)...