Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

1
Jan

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led warm up

Power Snatch (4×3)

12 mins to warm up to 75% of your Snatch.

Then, E2MOM:

4×3

*Rest 10-15 secs between the 3 reps.

Metcon (AMRAP – Rounds and Reps)

12 min – AMRAP

– 12 Pull ups

– 12 Power cleans

SPORT: KB swings, ring rows

CROSSFIT: 95#/65#. SCALED: 75#/45#

FIREBREATHER: 135#/95#, 06 Bar MU.

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