Friday Crossfit – Rize Nation Athletics

Friday Crossfit


Friday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

12/10 Cal Row

15 Airsquats

10 Goodmornings w/barbell

04 Groiners

10 Power cleans w/barbell

10 Front squats w/barbell

1: Metcon (5 Rounds for weight)

Power Clean


5 rounds (E2MOM), to find a heavy Triple. “Tap and go”. Build up every round.

*Log your weight for every round. Go heavy every round, but with good form only.

2: Metcon (Time)

5 rounds for time:

20 Wall balls (20/14)

10 Deadlifts (135/95)

05 Power cleans

Scaled: 95/65, 14/10 wb

RX+: 165/110, 30/20 wb

Time cap: 17 mins

Extra: Metcon (Weight)

Pause Front Squats


5×3 (5 sec holds) @ 65%

*This is going to feel heavy. Stick to the 5 secs. Go down in weight if necessary, but don’t cut the time.

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