Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit


Thursday Crossfit

Rize Nation CrossFit – CrossFit

Warm-up (No Measure)

Coach led Warm up.

Romanian Deadlifts (4×5 @ 115%)

12 mins to warm up to 115% of Clean 1RM.

Then, E2MOM:


Metcon (6 Rounds for distance)


Each round is 2 mins with a 1 min rest period in between each.

Row for distance and record your distance on each invidial round.

One of the six rounds must be on the skierg. Communicate with your piers to take turns at it.

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