11/6/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

A1. Frontsquats 4X8@62-67%

A2. DeadWalks 3×12 total

Front Squat (4×8 62-67%)

Metcon

Metcon (4 Rounds for reps)

EVERY 2:00 FOR 4 rounds

15 SPRINTS (10meters)

MAX effort cal row

1:00 rest

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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