11/5/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

A. Handstand holds 3 sets 20 sec; 30 sec rest between

B. negative HSPU 3x 3 (4 seconds down) / Pike negative HSPU

C. STRICT HSPU 3x ME

Metcon

R: Metcon (Time)

2 ROUNDS FOR TIME

200M RUN

10 SNATCHES (95/65)

10 BURPEES OTB

200M RUN

10 OHS (95/65)

10 BURPEES OTB

Y: Metcon (Time)

2 ROUNDS FOR TIME

200M RUN

10 SNATCHES (65/55)

10 BURPEES OTB

200M RUN

10 OHS (65/55)

10 BURPEES OTB

G: Metcon (Time)

2 ROUNDS FOR TIME

200M RUN

10 POWER SNATCHES (45/35)

10 BURPEES OTB

200M RUN

10 OHS (45/35)

10 BURPEES OTB

TRY ONE CLASS

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