Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

4
Jul

Thursday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

200 m run

20 air squats

06 groiners

High kicks down and back

10 back squats w/empty barbell

3 (5 sec) hold at the bottom back squats

Go time is on the 10th minute.

Back Squat (3×7)

10 mins to to build up to to 65% of 1RM in 3s. Then,

E2.5MOM:

3×7

Shoulder Press (3×7)

07 mins to to build up to 65% in 3s. Then:

E2MOM:

3×7

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled: 75/45#, Banded pull ups

Time cap: 10 mins

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