Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

24
May

Wednesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1: Push Press (4×5)

E1.5MOM (Warm up rounds)

40% x 3

50% x 3

60% x 3

70% x 3

E2MOM (working rounds)

4 x 5 @ 75%

2: Metcon (Time)

For time:

50 HSPU

50 Toes to bar

50 Cal bike

Scaled = Pike push ups, knee raises, rower

Extra: Metcon (AMRAP – Reps)

-Conditioning- (optional)

Alternating EMOM – 10

Odd min = 12/10 Cal Row

Even min = :30 sec max effort alt. DB snatches (50/35)

Scaled = 35/20#

*Score is the number of snatches

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