Monday CrossFit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

200m run

10 PVC passthroughs

10 PVC BTN thrusters

10 PVC strict Press

10 Strict press w/empty barbell

1: Shoulder Press (4×5)

10 mins to build up to to 75% of 1RM. Then E2MOM:

4×5 @ 75%

2: Metcon (Time)

5 rounds:

10 Thrusters

30 DU

400m Run

A: 65/45#, 2 to 1 SU

B: 75/55#

C: 95/65#

Extra: Metcon (No Measure)

3 rounds – not for time:

ME strict pull ups

Rest 2 mins

ME Push ups

Rest 2 mins