Friday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Not for time, but Move steady through this.

500m Row

500m SkiErg

20/15 Cal Bike

400m Run

06 pulls to stand.

1: Rope Climb Test (Time)

Rope Climb Test:

– 12 Rope climbs for time.

-or-

Skill work:

– 12 mins to work on technique with coach.

1: Rope Climb Test (Time)

Rope Climb Test:

– 12 Rope climbs for time.

-or-

Skill work:

– 12 mins to work on technique with coach.

1: Rope Climb Test (Time)

Rope Climb Test:

– 12 Rope climbs for time.

-or-

Skill work:

– 12 mins to work on technique with coach.

2: Metcon (AMRAP – Rounds and Reps)

Up by 1: (Cap = 14 mins)

1+… HSPU

1+… T2B

25 DU

*The DU remain the same.

Scaled: Push ups/pike PU, knee raises, 2 to 1 SU.

RX+: n/a

Extra: Metcon (No Measure)

– Odd-Object Conditioning –

3 Rounds, Not For Time:

100 Meter Prowler Push (pick load)

200 Meter Farmers Carry (pick load)

300 Meter Sled Drag (pick load)