Saturday Crossfit – Rize Nation Athletics

Saturday Crossfit


Saturday Crossfit

Rize Nation CrossFit – CrossFit

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1: Warm-up (No Measure)

Warm up: Coach led.


1: Metcon (AMRAP – Rounds and Reps)

“Partner up”

AMRAP – 26

100 DU

80 KB swings

80 Wall balls

100 DU

40/32 Cal Bike

40 Burpees

*Split the reps as you see fit. Only one working at a time.

A: 2 to 1 SU, 35/20# KB, 14/10# WB

B: DU, 53/35# KB, 20/14# WB

C: N/A

Extra: Metcon (Time)

-Strength Conditioning – (optional)

10 to 1 of:

Bench press

Back squat

Strict pull ups

A: 60% of BP and BS 1RM, banded pull ups

B: Same as B, but strict pull ups.

C: Body weight BP, 1.25 x body weight for BS, strict pull ups.

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