Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Wallballs (20/14) 10 Ring Muscle ups 40 Wallballs 8 Ring Muscle Ups 30 Wallballs 6 Ring Muscle ups 20 Wallballs 4 Ring Muscle ups 10 Wallballs 2...

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Deadlift (4 x 8 ) A2: Push-ups (max reps) B: Metcon (Time) For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Squat (155/105) Burpee Box Step-Overs

Crossfit RXD – Power Hour View Public Whiteboard A: Paused Back Squat (4RM) B: Paused Back Squat (85% of A for 5 sets of 3 repetitions ) C1: Back Extension (4 sets of 15 repetitions) C2: French Press (Empty Bar for 4 sets of 15...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 50 Air Squats 50 Sit-ups 25 Pull-ups 10 Box Jumps (30/24)

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Front Squat (4 x 10 reps @ 50-55% of 2 rm) rest 1 minute between A2 A2: Weighted Pull-ups (4 x 5 reps @ moderate weight) *rest 1 minute between A1 **weight recorded...

Crossfit RXD – Power Hour View Public Whiteboard A1: DB Neutral Grip Overhead Press (3 sets of 8 repetitions) A2: DB Arnold Press (3 sets of 8 repetitions ) A3: Paused DB Lateral Raise (3 sets of 8 repetitions ) B: Paused Back Squat (6RM)...