11/4/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (2:00)

Coach warm-up (15:00)

Skill/Strength

A1, Backsquats 4X8@62-67%

A2. Ring Rows 3×12 UB AHAP

Back Squat (62-67%)

Metcon

R: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

48 DU

24 WALLBALLS (20/14)

6 RMU

Y: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

24 DU

24 WALLBALLS (20/14)

3 RMU

G: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

48 SU

24 WALLBALLS (14/10)

6 PULL-UPS/ 6 DIPS

Post

Foam Roll:

Lats 1:00/side

Quads 1:00/side

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FREE

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