Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
05 inch worms
10 good mornings w/barbell
04 pigeon stretch
10 Deadlifts w/empty barbell
10 sec seal stretch (x2)
10 Dead lifts w/some light weight on the bar.
Clock starts on the 15th minute.
1: Deadlift (1×3)
15 mins to build up to heaviest triple. (All sets in 3s) (Tap and go only)
Then, strip 30% from your bar and execute as many reps as possible in 1 set.
*Record your heaviest 3.
*In the notes, type the number of reps executed in the max effort set.
2: Metcon (Time)
Start at 08 Deadlifts, and decrease by 1 rep every round. Burpees remain the same (8).
08 – … Clean grip Deadlift (185/125)
08 Burpees OTB (Bar facing)
Scaled = 135/95
Extra: Metcon (Time)
-Midline conditioning- (optional)
15, 12, 9, 12, 15
GHD sit ups