12/04/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Groiners

:30 Wall Sit

1:00 Bike @EZ Effort

:30 Back Rack Elbow Punches

:30 Front Rack Elbow Punches

5 Front Squats

5 High Hang Squat Cleans

5 Above the Knee Squat Cleans

Weightlifting

Hang Clean (1×1)

AGAINST A 15:00 CLOCK

Build to a Hang Squat Clean

Metcon

Metcon (No Measure)

EMOM x 12 MINUTES

Minute 1 – 24 Air Squats

Minute 2 – 16 Wall Balls (20/14)

Minute 3 – 8 Hang Squat Clean (95/65)|(75/55)

COOL DOWN

5:00 Slow Pedal or Foam Roll Smash

Categories: WOD

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