Friday Crossfit – Rize Nation Athletics

Friday Crossfit

25
Oct

Friday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

12/10 Cal Row or Bike

15 BTN Thrusters w/pvc

05 Strict press w/barbell

Lunges down, high kicks back.

05 Strict press w/20%

05 Strict press w/30%

Load your 40%

1: Shoulder Press (1×1+)

E1.5MOM (warm up rounds)

40% x 5

50% x 3

60% x 3

70% x 3

E2MOM (working rounds)

80% x 5

85% x 3

90% x 1+

2: Metcon (Time)

“Jackie and Backie”

For time:

1000m Row

50 Thrusters w/empty barbell.

30 Pull ups

50 Thrusters w/empty barbell

1000m Row.

Scaled: 800m Row, 35/15 bar, banded pull ups.

RX+ = n/a

Time cap = 16 min

Extra: Metcon (Time)

For time:

01 Rope climbs

10 OHS (95/65)

02 Rope Climbs

20 OHS

03 Rope climbs

30 OHS

04 Rope climbs

40 OHS

05 Rope climbs

50 OHS

Scaled: 75/45 bar, 2 to 1 pulls to stand

RX+: n/a

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