Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

1
May

Wednesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

10 Passthroughs w/pvc

15 BTN thrusters w/pvc

200m Run

15 BTN thrusters w/pvc again

15 Push ups

High kicks down and back

06 Groiners

10 Thrusters w/barbell

1: Metcon (3 Rounds for time)

With a Running clock:

On the 0:00… For time:

400m Run

30 Thrusters (95/65#)

400m Run

On the 15:00… 3 rounds for time:

21 Wall balls

15 Toes to bar

09 STOH (115/80#)

On the 30:00… 4 rounds for time:

02 Rope climbs

200m Run

10 Front squats (135/95#)

Scaled = discuss with coach

*Each section is for time. Log your 3 times.

Extra: Metcon (Time)

-Cardio conditioning- (optional)

For time:

21, 18, 15, 12 of:

– Cal Row

– Cal Bike

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