Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit


Thursday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

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

400m Run

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.

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