09/23/20

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday Toni P & Matt B!

mobility

activation warm up

Skill/Strength

Deadlift (3,3,3+ (70,80,90% OF 90% OF 1RM))

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

2 SQUAT CLEANS 70% OF 1RM

ROW 400M

10 WALLBALLS (20/14)

10 JUMP LUNGES/LEG

Post

EXTRA CIRCUIT:

3 sets

dball cleans x 4

AB x 10 cal

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