Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

4
Dec

Wednesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

1: Back Squat (1×3+)

*If you executed 6+ reps on Oct 9th, increase your 1RM by 10%.

E1.5MOM (warm up rounds)

40% x 5

50% x 3

60% x 3

70% x 3

E2MOM (working rounds)

75% x 3

80% x 3

85% x 3+ (amrap)

*Log in your last round

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

“Single Arm Dumbbell ride”

Unbroken: 3 Front Squats + 3 Push Press+ 3 Thrusters

Then, Alternate.

A: 35/20

B: 50/35

C: 70/50

Extra: Metcon (Time)

3 Rounds:

30/23 Cal SkiErg

15 Burpees

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