1/9/21

RFS CrossFit – CrossFit

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Metcon

happy Birthday John Adams!

L= 75/55 BARBELL, 14/10 LB WALLBALL, 5 WALLWALKS, 20 TOTAL BULGARIAN SPLIT SQUAT (35/25LB DB- 2), RING ROWS (UNDER BAR)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 40 minutes

20 Burpees over the bar

10 POWER SNATCHES (95/65 lb)

20 Wall Ball Shots (20/14 lb)

10M HSW

20 PISTOLS

10 STRICT PULL UPS

200 meter weighted Run (20/14 wallball )

may complete with partner and break up however you choose however you must follow

the layout.

Or you can complete on your own

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FREE

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