12/04/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

5 ROUNDS (80%/sustain)

800m Run

50 Weighted Double Unders (or 74 reg DU)

600/450m Row

B. NC60

Smooth on the cleans. Practice bouncing out of the bottom of the air squat and WB

C. BIAS WORK:

GYMNASTICS (80%/sustain)

3-5 Sets

3-7 U/B MU

1:00 Recovery Row/Ski

-Rest 1:30-

3-5 Sets

20 HSPU

1:00 Recovery Row/Ski

-Rest 1:30-

Categories: WOD

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