10/8/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

4 ROUNDS- ODD OBJECT

100FT YOUR CHOICE (SLED/ YOKE/ BAG/ BELLS)

3 ROPE CLIMBS

Metcon

Stimulus:

3:00 is a sprint! Have a quick transition

R: Metcon (3 Rounds for reps)

3:00 AMRAP

15 pull-ups

15 DL (185/125)

1:00 REST

3:00 AMRAP

10 pull-ups

10 DL

1:00 REST

3:00 AMRAP

5 pull-ups

5 DL

1:00 REST

y: Metcon (3 Rounds for reps)

3:00 AMRAP

15 pull-ups

15 DL (155/105)

1:00 REST

3:00 AMRAP

10 pull-ups

10 DL

1:00 REST

3:00 AMRAP

5 pull-ups

5 DL

1:00 REST

G: Metcon (3 Rounds for reps)

3:00 AMRAP

15 Jumping pull-ups

15 DL (125/85)

1:00 REST

3:00 AMRAP

10 Jumping pull-ups

10 DL

1:00 REST

3:00 AMRAP

5 Jumping pull-ups

5 DL

1:00 REST

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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