Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Tempo Barbell Good Mornings (33×1) MIN 3 – :45 Plank Strength Deadlift (5-5-5*) 5-5-5* Deadlift...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds) EMOM UNTIL FAILURE* 2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105) *If you fail before minute 5, rest 1:00 then...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :20 Single Unders 5 Inch Worms 10 Med Ball Front Squat 1 ROUND :20 Fast Singles 20 Mountain Climbers 10 Med Ball Push Press 1 ROUND :20 Double Under/Practice 10...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Med Ball Front Squat STATION 2 Russian Twist STATION 3 Med Ball Strict Press...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Hang From Rig 15 Air Squats 15 Bootstrap Stretches 10 Up-Downs THEN… 2 ROUNDS 8 Ring Rows 8 Plate Deadlifts 8 Plate Front Squats 8 Plate Strict...