Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
Snatch Balance (4×2)
E1.5MOM: (warm up rounds)
30% x 2
40% x 2
50% x 2
60% x 2
E2MOM: (working rounds)
65% – 70% x 2
*Percentages are from your snatch 1RM.
*If you are not reaching full depth and/or losing form, stay at a lower percentage. Quality of quantity.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP – 16
15 OHS (115/75)
15 CTB Pull ups, Banded PU.
Scaled = 95/65
Extra: Metcon (AMRAP – Rounds and Reps)
Death by Wall balls
– The rep count matches the minute. Get as far as you can.
*reps in the minute that you don’t finish still count. Dont give up early.