Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Mountain Climbers 10 Boot Straps Into.. 2 Rounds 5 Up-Downs 5 Scap Push-Ups 5 Reverse Lunges Into… 2 Rounds 5 Burpees 10 Air Squats Strength Metcon (Weight)...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 BB Sumo...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 2 Cal Bike* 5/5 SA KB Deadlifts 5/5 KB Upright Row 5 Perfect Push-Ups *Increase Cals by 2/1 each round. Strength Metcon (Weight) 4 SETS 6/6 Tempo KB...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 400m Run 20 DB Mixed Rack Walking Lunges (50/35)* *10 Reps with L-arm OH / R-arm in Front Rack. 10 Reps with R-arm OH /...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m/150m Row 10 Lunge + Lunge + Squat 10 Scap Push-Ups 5 Burpees Into… 2 ROUNDS 10 Scap Pull-Ups 8 Slow Ring Rows 6 Small Kip Swings 4 Bigger Kip Swings...