01/12/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

10 Min AMRAP

0:00 – 5:00

8 Cal Bike

4 Push Up to Down Dog

8 Push press Empty BB

5:00 – 10:00

8 Cal Bike

4 Up Downs

8 Push Jerks Empty BB

Line Drills 50′

Frankenstein Walk

Quad Walk

High Knees

Jog 1 lap

Metcon

Metcon (Time)

EACH EFFORT FOR TIME

With a partner

4 ROUNDS FOR TIME

8 Burpees

20 Push Jerk (135/95)|(95/65)

200m Sprint Row

-Rest 2:00-

3 ROUNDS FOR TIME

8 Burpees

20 Push Jerk

200m Sprint Row

-Rest 2:00-

2 ROUNDS FOR TIME

8 Burpees

20 Push Jerk

200m Sprint Row

COOL DOWN

Flow Stretching – Hammies & Shoulders

Categories: WOD

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