Saturday Crossfit – Rize Nation Athletics

Saturday Crossfit

18
Apr

Saturday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10

200m Run

02 Rope climbs (2 to 1 pulls to stand)

– Rest 5 min –

2: Metcon (Time)

6 rounds for time:

12 Hang KB Snatch (53/35#) (6 each arm)

12 Goblet squats

12 Push ups

Scaled 1: Scaled 35/20#

Scaled 2: Kettlebell swings instead of snatches.

Extra: Metcon (AMRAP – Reps)

Cardio conditioning.

7 rounds:

2 min Row

1 min burpees over rower

2 min rest

*The burpees are a continuation of the calorie rep. Keep score every round.

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