1/12/19

RFS CrossFit – CrossFit

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Warm-up

MB partner 800m

high knee skips 100ft

backward high knee skips 100 ft

25 ft punters

25 ft quad stretch

25 ft lateral lunges and shift

25 ft knee hug into glute stretch

10 MB thrusters while partner does 10 sprawls

Michael De Bondt (Time)

6 Rounds for Time

12 Burpees

24 Wall Balls (20/14)

18 Cal Row
RIP (12/24/18)

AGE 60 (6 Rounds)

Scales (14 lb medball for men, 10 lb medball for women)

Michael was a member of real fitness for over two years. Michael lost his battle to leukemia December 24, 2018 at The age of 60. He will forever be in our hearts and apart of RFS.

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FREE

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