Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 1. 3 SETS 800m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure) B. 60:00 GPP...

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 15/12 Cal Row STATION 2 EMOM 5 Burpees over DB + 7 DB Deadlift STATION 3 EMOM 15/10 Cal Bike STATION 4...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Distance) E2MOM x 16 MINUTES MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row* MIN 3 & 4 — Max Distance HS Walk *DB Box Step-Overs...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND: 50 Jumping Jacks 5 Inch Worms 5 Up Downs 2 ROUNDS: 25 Single Unders 20 Mt. Climbers 5/5 Single Arm KB Strict Press (light weight) Workout Metcon (AMRAP –...

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 200m Row 100m Run 10 Ring Rows STATION 2 AMRAP 200m Row 100m Run 15 Wall Balls STATION 3 AMRAP 200m Row...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Grab a partner and a Barbell! 1 ROUND EACH… P1: AMRAP of… 5 Push-Up to Pike 10 Alt. V-Ups 15 Air Squats P2: Run 400m When P2 returns from...