Wednesday
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
6 Lunge + Lunge + Squat
8 Groiners with a Twist
10 DB Strict Press
8 Strict Up-Downs
6 Bird Dog
Strength
Front Squat (1×3)
“NCX BASELINE II”
I. ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat
(Score is Weight)
Shoulder Press (1×3)
“NCX BASELINE II”
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Strict Press
(Score is Weight)
Workout
“NCX BASELINE II.II (Test)” (AMRAP – Reps)
“NCX BASELINE II.II”
(Test Flight! Jan 2021 Launch)
II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
Optional Finisher
Metcon (1 Rounds for calories)
10 SETS (:10 ON/ :20 OFF)
Cal Bike
(Score is Lowest Set)
Trackback from your site.