05/15/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

1. Warm-up

10 MINUTES @ EZ pace

2. 12 SETS

3:00 Row @ (3K PR Pace)

-Rest 2:00 b/t Sets-

B. NC60

C. STRENGTH

1. Warm-up

100′ Sprint

3/3 Single Leg Box Jumps

5 Reverse MedBall Throws

2. 10 SETS Deadlift x 2 @ 2111

-Rest 2:00 b/t sets-

3. Every 1:00 x 10 SETS

2 TNG Power Cleans + 2 Front Squats

4. EVERY :10 For 5 MINUTES

1 Power Clean @ 85% of 1RM PC

-Rest 5:00 and Repeat-

Categories: WOD

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