Crossfit RXD – Strength & Conditioning View Public Whiteboard Invictus Baseline Interval Test (6 Rounds for time) Every 5 minutes for 30 minutes: 10 Strict Pullups 15 Toes to Bars 20 Pushups 25 Wallball Shots (20/14 lbs to 10′)...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 2 rounds: 50 Double Unders 25 Hang Power Cleans (95/65) 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (10, 8, 6, 4 ,2) Rest 1 minute between sets Metcon (No Measure) Emom 10 minutes: Odd: 10 Deadlifts (205/145) Even: 12 Burpee over Barbell Supplemental Metcon...

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Supinated Inverted Row (5 sets of 8 repetitions) A2: Barbell Hip Thrust (Heavy for 5 sets of 8 repetitions) A3: Paralette Push Up (5 sets of 8 repetitions) B1: KB Bench Press (5...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 50, 40, 30, 20, 10 Sit ups x2 Double Unders (100,80,60…) 400 Meter Run