Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER STYLE WARM UP Complete in Order… 500m Row (2:00 Bike/Run/Jump Rope) 25 Up-Downs 25 DB Push Press (Light) 50 Mountain Climbers 25 Step-ups 25 KB...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges 20 Lateral Hops over DBs 6 Goblet Squats 4 DB Upright Rows Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Weighted Hollow...

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Sunday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall...

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Saturday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 60 Russian KBS *EMOM 10 Box Jumps STATION 2 60 Alt. DB Snatch *EMOM 12 Sit-Ups STATION 3 60 Burpees *EMOM 10...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 1 Mile Run 15 Power Cleans (225/155) 30 Bar Muscle-Ups 15 Power Cleans (225/155) 1 Mile Run (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 1...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Wall Ball (or Backpack) Run 20 Wall Ball or DB Thrusters 20 Plank Wall Ball Rolls (hand to hand) 20 Burpees *Review the double under today with a...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Bike Moderate 10 DBL DB Deadlift 10 DBL DB Bicep Curls 10 DBL DB Strict Presses Into… 1 ROUND :30 Bike Hard 10 DBL DB Russian Swing 10 DBL DB Hang Power...

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Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon...

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Friday

Crossfit RXD – NC 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 MAX Wall Ball Lunges STATION 2 MAX Wall Ball Push Press STATION 3 MAX Wall Ball Toe...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 3 SETS 50/40 Cal Row 50/40 Cal Bike 50/40 Cal Ski -Rest 5:00 b/t Sets- (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5/5 SA KB...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5/5 SA KB (or DB) Front Squat 5/5 SA KB (or DB) Press/Push Press 10 KB (or DB) Swings Strength Front Squat (3RM) ON A 15:00 RUNNING...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Jumping Jacks MIN 2 – :45 Inchworms MIN 3 – :45 Bicycle Sit-ups MIN 4 – :45 DB RDL MIN 5 – :45 Mountain...

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