Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Plate G2OH :30 Plate OH Hold 25 Plate Hops 5 Push-up to Pike Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 Bench Press (Light-moderate) MIN 2...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Hang Power Cleans 10 Up-Downs STATION 2 AMRAP 12 Box Step-Ups 10 Up-Downs STATION 3 AMRAP 14 RKBS...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) :30 Wall Sit :15/:15 Doorway Stretch (L/R) :30 Reverse Plank :30 Wall Sit Immediately into… 3 ROUNDS (5:00 Min Cap) 10...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank...

Crossfit RXD – Renegade Training View Public Whiteboard