Monday CrossFit – Rize Nation Athletics

Monday CrossFit

28
Oct

Monday CrossFit

TriQ CrossFit – CrossFit

Committed Club reminder – Count your classes for the month. All you need is 18. Almost done, 3 days.

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Move: Warm-up (No Measure)

12/10 Cal Row or Bike

15 Passthroughs w/PVC

15 BTN Thrusters w/PVC

04 Groiners

10 Push Press w/barbell

05 Inch worms

05 Push press w/20%

05 Push press w/30%

Load your 40%

1: Push 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)

Chipper for time:

40 Wall balls (20/14)

40 Burpees

40 OHS (95/65)

40 Toes to bar

40 Box jump-overs (24/20in)

Time Cap = 16 mins

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

Up by 2 of:

Cal Row

Burpees

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