10/10/18

RFS CrossFit – CrossFit

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Warm-up

partner warm-up

1:00 FOR EACH X 2 RDS

CHEST PASS + PUSH-UP

KNEELING OH THROW

LATERAL TOSS

WALL BALL

Skill/Strength

A1. DB renegade row to rotation 3 x5/side (35/20)

A2. Double RKBS 3×10 (45/35)

B: Deadlift (3×5)

60,65,70%) deload week

RX: ODD BOB (AMRAP – Reps)

16:00 EMOM STATIONS

1: ME BURPEES OVER BOX STACK 40″

2. SANDBAG CARRY 10M (150/100)

3. ROWING ME CAL

4. ME 10M SLED PULL INTO PUSH (254/164)
1. Each Burpee over is 1pt

2. Every 10m for sandbag is 1pt

3. 1 cal= 1pt

4. Every 5m is 1pt

S: Metcon (AMRAP – Reps)

16:00 EMOM STATIONS

1: ME BURPEES OVER BOX STACK 20″

2. SANDBAG CARRY 10M

3. ROWING ME CAL

4. ME 10M SLED PULL INTO PUSH (164/134)

Post

MAX LOW PLANK HOLD: BURPEES FOR THOSE

WHO CAN’T HANG

TRY ONE CLASS

FREE

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