6.19.17

RFS CrossFit – CrossFit

 

Warm-up

A. 400m Run

B. Warm-up 3

Skill/Strength

A1. Backrack Step-ups: 3x 5/leg; Beat Last Week

A2. Mt. Climbers w/ sliders: 3x 10/leg

B: Back Squat (5x 5 @ 90% of 3RM)

**Rest 2:00

Metcon (Time)

3 Rounds:

21-15-9

Rd.1

-Thrusters (95/65)

Rd.2

-Cal Row

Rd.3

-HSPU

-DU’s
DU’s Scale: x1 Po-Go Jumps

Post

A. Grip Strength – Plate Grip Hold: 3x ME Hold (45/25)