06.16.17

RFS CrossFit – CrossFit

Warm-up

A. 400m Run

B. Warm-up 2

Front Squat (FS: 5x 4 @ 90% of 3RM)

Rest 1:30

Metcon (Time)

10 DL (225/155)

10 Cal Row

8 DL (275/205)

15 Cal Row

6 DL (315/225)

20 Cal Row

4 DL (345/255)

25 Cal Row

2 DL (365/285)

30 Cal Row
Scaled 1: Scaled 2:

155/115 115/75

205/155 155/115

225/205 205/135

255/225 225/155

285/255 255/175