Wednesday Crossfit

Rize Nation CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 wall facing squats (elbows forward and up)

– 10 banded good mornings (go slow)

– 10 banded clean grip high pulls

– 10 banded passthroughs

– Repeat the 3 banded movements one more time.

– 07 clean and jerks w/barbell

Clean and Jerk (1×1)

– 25 min to find a 1RM

Metcon (AMRAP – Rounds and Reps)

11 min – AMRAP

– 30 DU

– 10 FR lunges

– 10 STOH

Sport: jump rope, forward lunges, DB OH press 25#/15#

Crossfit: 135#/95#. Scaled = 15 DU/attempts, 95#/65# or 75#/45#.

Firebreather: 185#/115#