Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit


Wednesday Crossfit

Rize Nation CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds:

15 KB Goblet Squats (light weight)

50′ Handstand Walk or 5 Wall walk ups.

Row 250m


06 groiners

05 inch worms

10 Front squats w/barbell

Pause Front Squats

Build to a Heavy Triple

(5 sec pause)

Then perform 3×3 @ 80% of your triple

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
A: 95/65

B: 75/55, regular push ups

C: 65/45, modified push ups

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