1/11/20

RFS CrossFit – CrossFit

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Warm-up

Coach Warm-up

Happy Birthday EJ!

Metcon

R: Metcon (AMRAP – Rounds and Reps)

P1: 400M PLATE CARRY (FRONT HOLD)- ROUND BACK ISLAND AND THEN THE FRONT (45/25)

P2: completes amrap until P1 gets back

200 DU /

200 JUMP LUNGES /

100 KBS (55/35)

100 T2B

Y: Metcon (AMRAP – Rounds and Reps)

P1: 400M PLATE CARRY (FRONT HOLD)- ROUND BACK ISLAND AND THEN THE FRONT

P2: completes amrap until P1 gets back

150 DU

200 JUMP LUNGES

100 KBS (45/25)

100 KNEES TO CHEST

G: Metcon (AMRAP – Rounds and Reps)

P1: 400M PLATE CARRY (FRONT HOLD)- ROUND BACK ISLAND AND THEN THE FRONT

P2: completes amrap until P1 gets back

200 SU

150 REVERSE LUNGES STATIONARY

100 RUSSIAN KBS (55/35)

100 KNEE RAISES

TRY ONE CLASS

FREE

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