12SEPTEMBER18

CrossFit Rise Above – CrossFit

Warm-up

Strength

3X: Back Squat (3 Reps @85%)

Take 3 sets to build to 85% of your 1 Rep max. Then complete 3 sets of 3 reps at that weight.

4x: Metcon (AMRAP – Reps)

2 Minute Rounds

10 Thrusters (95/65)

200m Row

Max Rep Thrusters

(Rest 4 Minutes)
Complete your 10 thrusters, then jump on the rower for a fast 200m row. Once your done with the row, move back to the barbell and complete as many thrusters as you can before the clock runs out.

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