TEAM PREP 3

RFS CrossFit – TEAM PREP

Skill/Strength

3 POSITION CLEAN 5X3

RACK JERKS 5X2

CLEAN PULL + CLEAN 5 X 2+1

HANGING LEG RAISE 3X10

1: 3 POS CLEAN (5X3)

RACK JERKS (5X2)

CLEAN PULL+CLEAN (5X 2+1)

HANGING LEG RAISE (3X10)

Metcon

Metcon (AMRAP – Reps)

4X1:30 EMOM
5 C2B 0-:45

5 pistols :45-:90

rest 2:00

5 DL (205/185) 0-:45

5 OTB burpees :45-:90

rest 2:00

8 KBS (70/55) 0-:45

20 DU :45-:90

rest 2:00

10 KB Snatch (55/35) 0-:45

10 cal row :45-:90

5:00 REST

Metcon (Time)

FOR TIME
20 FR Lunges (135/95)

20 GHDSU

20 thrusters

20 OHS

20 BR Lunges

HS WALK PRACTICE (4X 50FT)

4X 50FT