1/15/20

RFS CrossFit – CrossFit

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Warm-up

2 MIN CHOICE OF CARDIO

COACH WARM-UP

Skill/Strength

A1. 1 leg calf raise 3×5/side

A2. Drop snatches 3×3

B. DL 3×8 (60,65,70%)

Drop Snatch

Deadlift (3X8 (60,65,70%))

Metcon

Aim to hold a pace that you can stay unbroken with or hit each movement in no more than 3 sets each round.

R: Metcon (2 Rounds for reps)

6 MIN AMRAP

60 Du

30 Alt DB Snatches (50/35)

15 T2b

2 MIN REST

6 MIN AMRAP

60 Du

30 Alt DB Snatches

15 T2b

Y: Metcon (2 Rounds for reps)

6 MIN AMRAP

30 Du

30 Alt DB Snatches (40/25)

15 T2b

2 MIN REST

6 MIN AMRAP

30 Du

30 Alt DB Snatches

15 T2b

G: Metcon (2 Rounds for reps)

6 MIN AMRAP

60 SU

30 Alt DB Snatches (25/15)

15 KNEE RAISES

2 MIN REST

6 MIN AMRAP

60 SU

30 Alt DB Snatches

15 KNEE RAISES

TRY ONE CLASS

FREE

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