03/13/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

3 Rounds (Increase effort each round)

200m Run or Row

15 Air Squats

10 DB Strict Press (light)

5 Burpees

Movement Demo

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m Run/ Row

10 DB Thrusters (40/30)|(20/15)

8 Box Jump Over (24/20)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 x MINUTES

100m Run/Row

8 DB Thrusters (40/30)|(20/15)

6 Box Jump Over (24/20)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 x MINUTES

50m Run/Row

6 DB Thrusters (40/30)|(20/15)

4 Box Jump Over (24/20)

FINISHER

UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken

Categories: WOD

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