Monday Crossfit – Rize Nation Athletics

Monday Crossfit


Monday Crossfit

Rize Nation CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1: Snatch complex (1×1)

Snatch Complex

E2MOM x 6 Rounds:

1 Power Snatch

1 Overhead Squat

1 Low-Hang Squat Snatch (knee)

*Build to a moderate loading for the day. Reps must be unbroken.

*Quality, quality, quality.

2: Metcon (Time)

Buy in: 35 GHD sit ups & 25/20 Cal Bike.

Then, 4 rounds:


10 Deadlifts (275/185)

Scaled: Abmat sit ups, standard push ups/pike push ups, 225/155#

Extra Credit

Extra credit is on the white erase board today. Put your scores on the board.

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