07.20.18

RFS CrossFit – CrossFit

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Warm-up

500m Row

then,

-Bear Crawl: 10m

-Lat. High Knee Skips: 10m

-Lateral Skipping Punters: 10m/direction

-Backward Crab Walk: 10m

-Angry Gorilla: 10m

-Alt. Deadbug: x10/side

-Alt. Side Plank: x10/side

-Hollow Rock: x10; :20 Hold last rep

Skill/Strength

A. 8:00 EMOM:

Odds: 10 Push Press (by feel)

Evens: 10 Pull-ups

B. 8:00 EMOM:

Odds: 8 Push-ups

Evens: 30 DU’s

Metcon

RX: Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP:

5 DL (115/75)

7 Hang Powercleans

9 Push Jerks

S1: Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP:

5 DL (95/65)

7 Hang Powercleans

9 Push Press

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