Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

5
Dec

Thursday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

12/10 Cal Row

10 Good mornings w/barbell

2 rounds:

07 Front squats

02 groiners

07 Kipping swings

Begin warming up to your 60% Clean.

2: Metcon (AMRAP – Reps)

00:00 – 04:00

4 Burpees OTB & 2 Power Cleans (60%) (only cleans count)

04:00 – 05:00

Rest

05:00 – 09:00

Row for Calories

09:00 – 11:00

Rest

11:00 – 15:00

Bike for Calories

15:00 – 18:00

Rest

18:00 – 22:00

15 DU & 05 T2B (only T2B count)

Extra: Metcon (Time)

“Muscle Marathon”

10 to 1 of:

Bench Press (55%)

Back squat (55%)

Strict pull ups

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