08.10.17

RFS CrossFit – CrossFit

Warm-up

A. 500m Row

B. Warm-up 3

Skill/Strength

A. 5:00 EMOM:

5 KB Hang HIgh Pull + 5 KB Hang Snatch + 5 KB OHS (45/25)

B1: Increasing Depth HSPU (5x 5)

5x 5; Increase Depth each round

Gymnastics

B2. Side Elbow Plank Support: 5x :20/side

Metcon (Time)

8 Rounds:

4 HSPU

4 C2B

4 Bench Press (BW)
RX+

8 Rounds:

4 Strict HSPU

4 Bar Muscle-ups

4 Bench Press (225/125)

Post

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