8.11.17

RFS CrossFit – CrossFit

Warm-up

A. 500m Row

B. Warm-up 2

Skill/Strength

A. 5:00 EMOM:

10 Skaters + 10 Jump Lunges + 50ft Broad Jumps

Front Squat ((% of 3RM) 55x 10, 65x 8, 75x 6, 85x 4, 3, 2, 1)

Metcon (Time)

4 Rounds:

20 wallballs (20/14)

10 /leg Med Ball Lunges

20 /side Med Ball R. Twists

Post

A. Plank Hold: Tabata