Week 5, Day 1

CrossFit Rise Above – CrossFit

Pre Warmup

Warm-up

Warm-up (No Measure)

3 Rounds

15/10 Cal Row

6 Goblet Pause Squats

6 Push Ups

Weightlifting

Clean (4 Rounds – 3 Squat Cleans Every 2:00)

80% 1RM

Metcon

Metcon (3 Rounds for reps)

3 Rounds

5 Stations

1:00 at each

– Wall Balls (20/14)

– Hang Power Cleans (75/55)

– Box Jumps (24/20)

– Push Press (75/55)

– Calorie Row

1:00 Rest before starting the next round

Each rep is one point. Each calorie on the rower is one point.

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