1/14/20

RFS CrossFit – CrossFit

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Warm-up

Figure 8 Run

Coach warm-up

Skill/Strength

8:00 EMOM

Odd: Barbell Strict Press x10 all same weight

Even: 10 Supported Ring Rows (elevated feet 20″, 12″, floor)

Strict Press

Metcon

8 MINS WARMUP FOR CLEANS (CLEAN PULL SHRUG+ HIP SQUAT CLEANS)

ADD IN SUPPORTS ON THE RIPS

R: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Y: Metcon (Time)

ELIZABETH (12 MIN CAP)

21-15-9

SQUAT CLEANS (115/75)

BANDED RING DIPS (BLACK BAND)

G: Metcon (Time)

ELIZABETH (12 MIN CAP)

21-15-9

SQUAT CLEANS (95/65)

JUMPING DIPS (BAR OR RING)

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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