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RFS CrossFit – CrossFit

HAPPY BIRTHDAY MATTY!

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Skill/Strength

12:00 EMOM

Min 1: 5-8 STRICT DIPS

Min 2: 3 wall walks

Min 2: 2 squat snatch building weight each round (does not have to be tng)

SL: 3-5 STRICT DIPS

L: 10-15 JUMPING DIPS

And 3 box walks (feet move onto a box and progress to a pike position)

Metcon

Feel: this should challenge you aerobically

With the weight light on front squats, aim to hang onto the barbell

s: Metcon (Time)

6 ROUNDS

30 DU

15 FRONT SQUATS

8 BAR FACING BURPEES

S: 95/75

SL: 75/55

L: 45/35

sl: Metcon (Time)

6 ROUNDS

30 DU

15 FRONT SQUATS

8 BAR FACING BURPEES

S: 95/75

SL: 75/55

L: 45/35

l: Metcon (Time)

6 ROUNDS

30 DU

15 FRONT SQUATS

8 BAR FACING BURPEES

S: 95/75

SL: 75/55

L: 45/35

EXTRA CIRCUIT

5 rounds

1 rope climb

15 seated pike ups

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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