Friday Crossfit – Rize Nation Athletics

Friday Crossfit


Friday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

20 air squats

200m run

15 med ball cleans

10 Front leg swings (each)

15 push ups

15 Wall balls

1: Metcon (Time)

With a running clock, for time:

600m Run

60 Wall balls

400m Run

40 Wall balls

200m Run

20 Wall balls

*Rest 5 mins

600m Run

60 KB swings

400m Run

40 KB swings

200m Run

20 KB swings

Extra: Metcon (Weight)

-Oly- (optional)

Build up to a heavy Double Squat Snatch (tap and go)

Then, E2MOM for 6 rounds:

2 Squat snatches + 1 OHS w/3 sec pause at the bottom.

*The 2 squat snatches must be a tap and go, no dropping the bar.

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