03/11/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Chipper Style (8:00 Cap)

20 Cal Row or 15 Bike

20 Up Downs

20 DB Hammer Curls

20 Broad Jumps

20 DB Shoulder Press

20 Mountain Climbers (each side)

20 DB Renegade Rows (row+row+push up)

Strength/Skill

Push Jerk (4×4)

Skill

EMOM x 8 MINUTES

MIN 1 – 4 Push Jerks*

MIN 2 – 1-2 Rope Climbs

*Building to Workout Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

6 Push Jerks (185/135)|(135/95)

2 Rope Climbs

CORE FINISHER

100 Hollow Rocks

*Every 10 Reps, :30 Plank Hold

Categories: WOD

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