Friday Crossfit – Rize Nation Athletics

Friday Crossfit

29
Nov

Friday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

12/10 Cal Row

Lunges down & back

Then,

04 Groiners

10 Deadlifts w/barbell

15 front leg swings (each)

05 Deadlifts w/20%

10 Leg crossovers & 10 Scorpions

Load your 30%

Deadlift (1×5+)

**If you executed 8+ reps on Sept. 27th. Increase you 1RM mark by 10%.

E1.5MOM: (Warm up rounds)

30% x 5

40% x 5

50% x 3

60% x 3

E2MOM: (Working Rounds)

65% x 5

70% x 5

75% x 5+ (AMRAP)

*Log in your last round.

2: Metcon (Time)

5 Rounds for time:

12 Wall balls (20/14)

08 Dead lift (165/110)

04 Ring Pull ups & 04 Ring dips.

Scaled: 14/10 WB, 135/95 Bar, Ring rows, band ring dips.

RX+: 30/20 WB, 205/135, 04 Ring MU.

Extra: Metcon (Time)

4 Rounds for time:

08 GTOH (135/95)

08 BOTB (bar facing)

Scaled: 95/65

RX+: 165/110

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