Main – CrossFit
WOD
RXD or SCALED
Choose one of the options, RXD, scaled 1 or scaled 2.
**RXD**
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (30kg/43kg)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
** SCALED 1 **
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 Overhead squats (20kg/30kg)
6 Pull-ups
From 3:00-6:00
2 rounds of:
8 Overhead squats
8 Pull-ups
From 6:00-9:00
2 rounds of:
10 Overhead squats
10 Pull-ups
** SCALED 2 **
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead squats (15kg/25kg)
10 Ring rows
From 3:00-6:00
2 rounds of:
12 Overhead squats
12 Ring rows
From 6:00-9:00
2 rounds of:
14 Overhead squats
14 Ring rows
