05/17/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

2 SETS (85%) 100 Cal Row

1600m Run

100/75 Cal Ski

-Rest 5:00 b/t sets- .

B. NC60

C. STRENGTH

1. Warm-up

100′ Sprint

3/3 Single Leg Box Jumps

5 Reverse MedBall Throws

2. Every 1:00 x 10 SETS

2 TNG Power Snatch + 2 OHS

3. EVERY :10 For 5 MINUTES

1 Squat Snatch @ 75% of 1RM Power Snatch

-Rest 5:00 and Repeat-

Categories: WOD

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