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Friday, October 7

[one_half]
RXD
5 Rounds
Row 500m
15 Burpees
Rest the remainder of 4min
Straight into 1min Iron Cross Hold
[/one_half]

[one_half_last]
FIT
5 Rounds
Row 500m
10 Burpees
Rest the remainder of 4min
Straight into 1min Iron Cross Hold
[/one_half_last]


Each round should be done at 100%. Row as hard as they can across all 5 sets. There aren’t that many burpees per round so you should be able to do these at a pretty good pace too. We think most people will have around 1min (give or take) of rest each round. The first round will be the fastest since you are fresh and you don’t have to perform the Row directly after holding the Iron Cross*.

Beyond RXD

PART 1

Bench
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets.

PART 2

5 rounds for time:
– start each round on 4 minute intervals
5 Muscle ups
20m HS walk
2 Legless Rope Climbs

NOTE: Goal is complete each section unbroken, and finish each round within the 4 minute window. If a round takes longer than 4 minutes, finish that round and the workout is over.

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