Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 Up-Downs + 10 DB Push Press STATION 2 EMOM Min 1 – Max Cal Bike Min 2 – Max Plank STATION...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 50 Cal Bike 10 Ring Muscle-Ups 50 Cal Row -3:00 Walking Rest b/t Sets- *Goal is to improve time every set. B. 60:00 GPP Warm-up...

Crossfit RXD – Renegade Training View Public Whiteboard

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpees 10 RKBS (workout weight) 15 Air Squats Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2...

Crossfit RXD – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch + 10 Sit-ups STATION 3 AMRAP 5 DB...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) Start off with a 2 minute run, row, or bike then… Play a game! Strength Hang Power Clean (1×3) 12 MINUTES TO BUILD TO… Heavy Set of 3 Hang Power Clean...