Saturday Firebreather – Rize Nation Athletics

Saturday Firebreather


Saturday Firebreather

Rize Nation CrossFit – Firebreathers

Thruster (7×3)

E2MOM – 14 mins

7×3 every 2 mins. Build up weight. Find a Heavy 3 rep max.

Warm-up (No Measure)

400m run


10 mins of personal warm up.

Metcon (Time)

For time:

1000m row

50 thrusters w/barbell only

30 pull ups

Rest “EXACTLY” 2 mins, then

15 pull ups

25 thrusters w/barbell only

500m row

Hand stand holds

10 min – Skill work

– Using the wall or no wall. Find a hand stand hold PR. (time)

* If you are using the wall to get started, Time starts when there is no contact with wall.

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