Friday


CrossFit Rise Again – Competitors Class

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A. CONDITIONING

Metcon (Time)

10 SETS @80%

12/10 Cal Bike

8 Wall Ball (20/14)

6 DB Snatches (75/50)

-Rest 1:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

Metcon

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score is the number of rounds you are able to complete and the numbers you hold.

Ex: 10 rounds @ 18 cal / 12 burpees

Finisher

Metcon (No Measure)

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists

-Rest as needed b/t Sets-

C. STRENGTH / GYMNASTICS

Metcon (10 Rounds for time)

EVERY 1:30 x 10 SETS

5 Squat Snatches @60%

50′ Handstand Walk

Categories: WOD

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