13SEPTEMBER18

CrossFit Rise Above – CrossFit

Weightlifting

Take 10 Minutes to build to your opening weight. Then complete the following as an EMOM. The weight will bump up and the reps decrease by 1 at the 5 minute mark. Stay true to the percentages! This should be light/moderate and fast.

5x: Hang Snatch (3 Reps @ 70%)

5x: Hang Snatch (2 Reps @ 80%)

Teaching

Warm-up (No Measure)

Handstand Walk Practice

Metcon

Metcon (Time)

With a Partner:

140 Renegade Rows (50/35)

120 Cals on Bike

100m Handstand Walk
Alternating work and rest with your partner. For the handstand walk you can use your partner to help or do a bear crawl.

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