Saturday Crossfit – Rize Nation Athletics

Saturday Crossfit


Saturday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

Coach led

1: Metcon (Calories)

“Partner WOD”

4 ROUNDS for calories:

In 6 mins, as partners execute:

20 Hang Power Cleans (135/95)

30 Toes to bar

40 Wall balls (20/14)

Then, Bike as many calories as possible with remaining time.

*30 sec transition break between each round.

*Score is total Bike calories accumulated.

Scaled: 95/65 bar, knee raises, 14/10 WB.

Extra: Metcon (Distance)


Go on a 20 min run. Moderate pace, not fast. (no walking)

*Log your distance completed.

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