Saturday


CrossFit Rise Again – Competitors Class

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A. CONDITIONING

Metcon (3 Rounds for distance)

3 SETS

EASY EFFORT

8:00 Run

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total.

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Ground to Seated L

MIN 2 – Ground to Seated R

MIN 3 – Sit-up to Lunge L

MIN 4 – Sit-up to Lunge R

MIN 5 – Lunge to Stand L

MIN 6 – Lunge to Stand R

Skill

Metcon (Weight)

AMRAP x 6 MINUTES

Full TGU Play!
Score heaviest successful rep.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 Deadlift (115/75)|(95/65)

20 Front Rack Lunges

20 Sit-ups*

*GHD Optional

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

4 ROUNDS @80%

3 MU

200m Run

1 LLRC

200m Run

-Rest 5:00-

4 ROUNDS @80%

8 sHSPU

200/150m Row

12 sTTB

200m Row

Categories: WOD

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