Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Moose Antlers 10 Bent Over Reverse Plate Flys Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups** *Increasing pace on the Row each...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 5 Slow Bodyweight Good Mornings 10 Alt. Reverse Lunges 5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each Round)* 10 Scap Pull-Ups Strength...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 Strict Press 10 Scap Pull-Ups Into… 2 ROUNDS 5 High Hang Muscle Clean 5 Hang Muscle Clean 5 Push Press...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (:20 ON/ :10 OFF) MOVT 1 – Jumping Jacks MOVT 2 – KB Deadlifts MOVT 3 – Burpees Strength Shoulder Press (10-10-10) 10-10-10* Strict Press...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Leg Swings 5 Bootstrappers 5 Inch Worms + Push-Up 5/5 Single Leg RDL Into… 2 ROUNDS :20 Hollow Hold 10 Good Mornings 8 Groiners 6 Up-Downs...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2:30 MINUTES 30 Single Unders 10 Lunges 5 Up-Downs Into… AMRAP x 2:30 MINUTES 20 Double Unders or :20 Double Under Attempts 10 Air Squats 5 Burpees Strength...