05/14/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

3 Sets (70%) 10:00 Run

-Rest 3:00-

B. NC60

C. STRENGTH

1. Warm-up 3:00 Ski or Row

2 – 3 Rounds

2/2 TGU

5/5 Single Arm Ring Rows 3 As High as Possible Box Jumps

2. E2MOM x 14 MINUTES 1 Push Jerk + 2 Split Jerk

3. EMOM x 15 MINUTES

0 -5

10 sHSPU

6 – 10

5 Burpee MU

11 – 15

10 C2B + 10 GHDs

Categories: WOD

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