11/27

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

3 rounds for quality

10 second L ring supports

20 sec skaters

30 seconds plate squat hold

Front Squat (5×5 70-75%)

Metcon

R: Metcon (Time)

21-15-9

DB SNATCHES (55/35)

DU

Stimulus: sprint! Should be able to cycle the

weight in 1-2 sets, aim for UB DU

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