Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit


Wednesday Crossfit

Rize Nation CrossFit – CrossFit

Don’t forget. Rize Nation Christmas Party! This Friday at 6:30p, right after class.

Warm-up (No Measure)

Coach led

Back Squat (3×5 @ 85%)

12 mins to warm up to 85%.

Then, E2.5MOM


*rest a little longer if needed.

Metcon (Time)


– 12 Box jumps

– 10 Back rack lunges

– 08 HSPU

SPORT: 20 in. Step ups, lunges, push ups.

CROSSFIT: 24in/20in, 95#/65#. SCALED: 20in step ups, 75#/55#, box pike push ups/ push ups.

FIREBREATHER: 30in/24in, 135#/95#, 6 in. Deficit HSPU.

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