Friday Crossfit – Rize Nation Athletics

Friday Crossfit


Friday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

1: Bench Press (1×3)

15 mins to build up to heaviest triple. (All sets in 3s)

Then, strip 30% from your bar and execute as many reps as possible in 1 set.

*Record your heaviest 3.

*In the notes, type the number of reps executed in the max effort set.

2: Metcon (AMRAP – Reps)

2 rounds:

2 min on, 1 min off (rotating).

Toes to bar

SA Dumbell cluster (Alternating) 50/35

Bike calories

Scaled: Knee raises, 35/20#

Extra: Metcon (Time)

– Conditioning – (optional)

For time:

800m run

15 push ups

18 Ab-mat sit ups

21 Air squats

600m run

15 push ups

18 sit ups

21 Air squats


15 push ups

18 Sit ups

21 Air squats

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