Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP –...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 12 Alt Groiners 10 Alt Cossack Squats (Pause :01 at the bottom) 5 Push-Up to Pike Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max”...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME Row 5k (Nasal Breathing Only) (Score is Time)GOAL: Easy and sustainable pace today on the 5k row. Nasal breathing only. Keep your breath and heart rate...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 3 Power Cleans (185/135) 10 Box Jumps (24/20) 15/12 Cal Bike (Score is Time) KG BB: (85/60)|(60/42.5)GOAL: No pacing allowed. See what your max...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC Back Squat* 4 Burpees Over PVC *Second round perform PVC OHS Strength...