Friday Crossfit – Rize Nation Athletics

Friday Crossfit

1
Nov

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

12/10 Cal row

15 Air squats

04 Groiners

10 Deadlifts w/barbell

02 Pigeon stretch

05 Deadlifts w/20%

10 Leg crossovers and scorpions.

05 Deadlifts w/30%

Load your 40%

1: Deadlift (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)

– PARTNER WOD –

For time:

50 Man Makers (50/35)

100 Cal Bike

Scaled: 35/20

Extra: Metcon (Time)

For time:

3,000 meter Row

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