10/12/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Metcon

R: Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

P1: 800m Med ball Run (20/14)

P2: 40 total goblet walking lunges (70/55)

40 abmat sit ups

20 KBS

100 double unders

Y: Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

P1: 800m Med ball Run (20/14)

P2: 40 total goblet walking lunges (55/35)

40 abmat sit ups

20 KBS

100 double unders

G: Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

P1: 800m Med ball Run (14/10)

P2: 40 total goblet walking lunges (45/25)

40 abmat sit ups

20 KBS

100 Single unders

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