Friday
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS (8:00 CAP)
8 Air Squats
8/8 Single DB Strict Press
8 Step-Ups
1:00 Row (Moderate Pace)
-Into-
2 ROUNDS
8 Air Squats
8/8 Single DB Strict Press
8 Box Jumps
1:00 Row (Workout Pace)
Strength
Metcon (Weight)
7-7-5-5-3*
Thrusters
*Build to a moderate-heavy weight.
(Score is Weight)
Workout
“TIGER DREAMS” (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20 Box Jumps (24/20)
5 Thrusters (115/75)|(75/55)
15/12 Cal Row
5 Thrusters
(Score is Rounds + Reps)
KB BB: (50/35)|(35/25)
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