10/4/19

RFS CrossFit – CrossFit

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Warm-up

HAPPY BIRTHDAY MIGUEL, CHRISTIANA, EMILY ALFORD

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

Front Squat ( 5, 3, 6×1 every 2:00)

Metcon

R: Metcon (Time)

10:00 CAP

21-15-9

ROWING

9 – 6- 3

BMU

Y: Metcon (Time)

10:00 CAP

21-15-9

ROWING

9 – 6- 3

C2B + BAR DIPS

g: Metcon (Time)

10:00 CAP

18-12-6

ROWING

9 – 6- 3

Ring Rows/ Jumping Ring Dips

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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