Monday Crossfit – Rize Nation Athletics

Monday Crossfit

5
Aug

Monday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

200m Run

10 Passthroughs w/pvc

15 BTN thrusters w/pvc

06 groiners

15 Squat snatches w/pvc

05 inch worms

10 jumping Pull ups

10 push ups

10 Thrusters w/barbell

10 Power Snatches w/barbell

1: Metcon (4 Rounds for time)

With a running clock: (4 time caps)

On the 00:00

50 Thrusters (95/65)

50 Pull ups

On the 10:00

50 Hang Power Snatches (95/65)

50 Burpees

On the 20:00

50 Back Squats (135/95)

50/35 Bike Cals

On the 30:00

50 Deadlifts (155/105)

50 Push ups

Scaled: Banded PU/ring rows, 75/45 > 95/65 > 115/75

RX+: 30 Bar MU, 115/75 > 155/105 > 185/120, HSPU.

Extra: Metcon (No Measure)

Not For Time:

3×8 Glute Ham Raises

50 Weighted Sit-ups

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