Monday Crossfit – Rize Nation Athletics

Monday Crossfit


Monday Crossfit

Rize Nation CrossFit – CrossFit

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Warm-up (No Measure)

3 Steady Rounds:

Row 250m

12 Box Step Ups 24/20″


10 Goodmornings w/barbell

15 Deadlifts w/barbell

Deadlift (1×5)

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

Metcon (Time)

For Time: (time cap = 30 mins)

Run 1k

Row 1k

Bike 3k

Row 1k

Run 1k

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.

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