11/30

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Metcon

R: Metcon (Time)

3 ROUNDS

10 DB DEVIL PRESS (55/35)- together if possible, if not, 10 each..same follows the rest of the wod.

10 SYNCHRO BURPEES

40M PARTNER CARRY

3 ROUNDS

10 DB ALT DB CLEAN AND JERKS (55/35)

10 STYNCHRO T2B

40 M PARTNER CARRY

3 ROUNDS

10 ALT DB SNATCHES (55/35)

10 SYNCRO PUSH-UPS

40M PARTNER CARRY

Y: Metcon (Time)

3 ROUNDS

10 DB DEVIL PRESS (45/25)- together if possible, if not, 10 each..same follows the rest of the wod.

10 SYNCHRO BURPEES

40M PARTNER CARRY

3 ROUNDS

10 DB ALT DB CLEAN AND JERKS (45/25)

10 STYNCHRO T2B

40 M PARTNER CARRY

3 ROUNDS

10 ALT DB SNATCHES (45/25)

10 SYNCRO PUSH-UPS

40M PARTNER CARRY

TRY ONE CLASS

FREE

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