Wednesday Crossfit

Rize Nation CrossFit – CrossFit

Move: Warm-up (No Measure)

Warm up:

20 Air squats

200m Run

:30 sec Goblet squat hold

10 Front squats w/barbell

15 Front leg swings (each)

w/light KB.

05 Front squats w/20%

06 groiners (elbow tap and twist)

05 Front squats w/30%

Load your 40% for the 1st round.

1: Front Squat (1×1)

E1.5MOM (Warm up rounds)

40% x 3

50% x 3

60% x 3

70% x 3

E2MOM (working rounds)

75% x 5

80% x 4

85% x 3

90% x 2

94% x 1

2: Metcon (AMRAP – Reps)

AMRAP – 13

Buy-in: 100 DU, then

10 C&J (135/95#)

10 Burpees OTB

10 C&J (155/105#)

10 Burpees OTB

10 C&J (185/125#)

10 Burpees OTB

10 C&J (205/145#)

10 Burpees OTB

10 C &J (225/155#)

10 Burpees OTB