09/11/20

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday Jen Byrne!

mobility

activation warm up

Metcon

RFS 9/11 tribute (Time)

9/11 (rfs tribute wod)

2,001m row

4 rounds of

9/side KB step ups (20″ everyone- 55/35 kb -2)

11 fireman burpees

Metcon (Time)

NO EQUIPMENT

9/11 (rfs tribute wod)

2,001M RUN

4 rounds of

9 lateral lunges with knee drive/leg

11 fireman burpees

Post

couch stretch/pigeon/frog pose

9/11 HISTORY

https://www.history.com/topics/21st-century/9-11-attacks

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