1/11/21

RFS CrossFit – CrossFit

View Public Whiteboard

Skill/Strength

Front Squat (3×10)

FRONT SQUATS 3X10 55-60% of 1RM

S: Metcon (Time)

3RFT

15 c2b

15 double DB thrusters

500m run

S: 50/35

SL: 40/25, pull ups

L: 30/15, jumping pull ups

SL: Metcon (Time)

3RFT

15 c2b

15 double DB thrusters

500m run

S: 50/35

SL: 40/25, pull ups

L: 30/15, jumping pull ups

L: Metcon (Time)

3RFT

15 c2b

15 double DB thrusters

500m run

S: 50/35

SL: 40/25, pull ups

L: 30/15, jumping pull ups

EXTRA CIRCUIT

30 sec L sit

Handstand hold 15 sec

1 ROPE CLIMBS ASCENT

3-4 sets , rest has needed between

1:00/side lat smash and pec smash

()