Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 9 MINUTES 10 Walls Balls + 10 Up-Downs *Pacing goal this week is 10+10 per minute. Still should finish the EMOM and be ready to handle the long...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 200m Run 5/5 SA KB Deadlift 5/5 SA Russian KBS 10 Goblet Squats Strength Front Squat (7-5-3-7-5-3) 7-5-3-7-5-3 Front Squat (Score is Weight)...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 1. 10 SETS 15/12 Cal Bike -Rest as Needed b/t Sets- (No Measure) -Rest at Least 5:00- Metcon (Time) 2. 2 SETS 30 Pull-Ups 30/25 Cal Bike -Rest :30 b/t Sets...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 25 Jumping Jacks 10 Scap Push-ups 25 Mountain Climbers 10 Ring Rows Strength Hang Power Snatch (5-5-5-5-5-5-5-5-5-5) EMOM x 10 MINUTES 5 Hang Power...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. DB Deadlifts :30 SA DB Overhead Hold/Side 10 Alt. Lunges 100m Jog Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 15 KB High Pull MIN...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES 6 Up-Downs 6...