Happy Birthday, Joanna!!!
Announcements:
Effective immediately, the 10a Bootcamp class is no longer offered. Please email Jessica with any questions jessica@crossfitrise.com
Jason Cockfield of Higher Endeavors will be hosting a weekly nutritional workshop at CrossFit Rise. The one hour “Introduction to Nutrition” workshops will be held every Tuesday at 7p and are intended to provide a general overview of all of the major topics pertaining to nutrition. All CrossFit Rise members are welcome and encouraged to attend!
For time:
Run 800 meters
15 Hang Squat Snatch 75/55lb
Run 800 meters
15 Hang Squat Snatch 75/55lb
Run 800 meters
15 Hang Squat Snatch 75/55lb
Post WOD:
50 Unbroken Double Unders*
*5 Wallball Shots for every break between 1-50 (cap at 50 WBS)
CFE:
Part 1:
6x150m Fartleks
Start at corner of building (the corner that is to the right of our front door)
SLOW jog down short lengths of building, 80-85% run down long sides of building
Break
Part 2:
15 min AMRAP
120m run
15 KB Swings
10 Push Ups
5 Thrusters
