09/16/20

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday Heather U!

mobility

activation warm up

Skill/Strength

Deadlift

DEADLIFT 3×5 (65%, 75%, 85%5+) of 90% 1RM est.

Metcon

“Bring Sally Up”

CHALLENGE: to the song “Bring Sally Up” by Moby

w/ a 135/95 # barbell on back. Squat on “Bring Sally Down”

Stand on “Bring Sally Up”

The song is Flower by Moby. All this amounts to 30 reps in 3:30 without rest at the top.

Bring Sally Up- Back Squat (AMRAP – Reps)

In sync with the song “Bring Sally Up” by Moby, perform a Back Squat (135/95) when song says DOWN and UP.

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