Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

20
Jan

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led warm up

Bench Press (4×3, 3×5)

E1.5MOM:

30% x 3

40% x 3

50% x 3

60% x 3

E2MOM:

65% x 5

70% x 5

75% x 5+ (AMRAP Round)

A: Metcon (Time)

3RFT:

500m row

20 T2B

*If rower is taken, 20 cal bike.

B: Metcon (Time)

3RFT:

500m row

20 Knee raises

*if rower is taken, 20 cal bike.

SPORT: 20/15 cal bike, 20 sit ups.

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