10/12

RFS CrossFit – CrossFit

Happy Birthday Veronica!

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Skill/Strength

A. DEADLIFT

BUILD TO A HEAVY 3 REP

COMPLETE 95% OF YOUR HEAVIEST FOR ANOTHER 3

COMPLETE 90% OF YOUR HEAVIEST FOR ANOTHER 3

B. DU WORK

1. SINGLE UNDERS

2. POWER JUMP

3. SINGLE DOUBLE UNDER

4. BIG SINGLES

5. 1 DU + 5 SU

6. SU + DU + SU + DU

7. UNBROKEN DU

A: Deadlift

BUILD TO A HEAVY 3 REP

COMPLETE 95% OF YOUR HEAVIEST FOR ANOTHER 3

COMPLETE 90% OF YOUR HEAVIEST FOR ANOTHER 3

Metcon

FLIGHT SIMULATOR (UNBROKEN DU SETS)

10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10

SL: 10-20-30-40-50-40-30-20-10

L: UNBROKEN SU WITH 1 ATTEMPT EACH SET OF DU

S: flight simulator (Time)

unbroken sets of Double Unders:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TRY ONE CLASS

FREE

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