Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

26
Sep

Thursday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1 Lap (Run)

15 Good mornings w/barbell

04 Groiners

10 Deadlifts w/barbell

10 Leg crossovers and 10 Scorpions

05 Deadlifts w/20%

04 Pigeon stretch

Load your 30%

1: Deadlift (1×5+)

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)

For time:

20 Squat cleans (95/65)

04 Laps

20 Power Cleans

04 Laps

Scaled: 75/45

RX+: 135/95

Time cap: 16 mins

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

15/12 Cal Bike

12 Push ups

09 Pull ups

Scaled: Banded PU

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