Rize Nation CrossFit – CrossFit
Warm-up (No Measure)
3 Steady Rounds:
12 Box Step Ups 24/20″
10 Goodmornings w/barbell
15 Deadlifts w/barbell
Find your 5RM Touch and Go Deadlift.
**Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor
For Time: (time cap = 30 mins)
Scaled: Run 400, Row 500m, Bike 1.5k, Row 500, run 400m.
Metcon (AMRAP – Rounds and Reps)
EXTRA CREDIT: (Optional)
Death by Ring dips.
Min 1 = 1 ring dip
Min 2 = 2 ring dips
Min 3 = 3 ring dips
Continue this until you cannot complete the designated reps for that within that specific minute.