Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

18
Feb

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Warm-up (No Measure)

Coach led warm up

Back Squat (1×1+)

Warm up rounds (1.5MOM)

40% x 3

50% x 3

60% x 3

70% x 3

Working rounds (E2MOM)

75% x 5

80% x 3

85% x 1+ (AMRAP round)

A: Metcon (AMRAP – Reps)

AMRAP 15

Max pull ups

400m run

Max front rack lunges (115#/75#)

400m run

*run 400m when you drop from the pull up bar.

*rum 400m when you lose the front rack position.

B: Metcon (AMRAP – Reps)

AMRAP 15

Max pull ups

400m run

Max front rack lunges (95#/65#)

400m run

*run 400m when you drop from the pull up bar.

*rum 400m when you lose the front rack position.

C: Metcon (AMRAP – Reps)

AMRAP 15

Max banded pull ups

400m run

Max front rack lunges (75#/55#)

400m run

*run 400m when you stop making your pull ups continuous.

*rum 400m when you lose the front rack position.

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