08.09.17

RFS CrossFit – CrossFit

Warm-up

A. 3:00 DU’s

B. Warm-up 1

Skill/Strength

A. 5:00 EMOM:

5 push-ups + 5 sprawls + 10 Mt. Clumbers

B: Deadlift ((% of 3RM) 55x 10, 65x 8, 75x 6, 85x 4, 3, 2, 1)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

/leg Backrack Step-ups (95/65)

T2B

Post

A. HS Support: 5x :20, rest :10