12/2/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (2:00)

20s on, 10s rest x 6 (alternate between 1&2)

1= run in place

2= jumping jacks

Coach warm-up (15:00)

Skill/Strength

A: Back Squat (4×5 @72-77% of recent 1RM)

Metcon

R: Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

16 total Front rack step ups (20″) (95/65)

6 Rope Climbs

16 Burpee over the box (20″)

16 cal ROW

Y: Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

16 total Front rack step ups (20″) (85/55)

3 Rope Climbs

16 Burpee over the box (20″)

16 cal ROW

G: Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

16 total Front rack step ups (20″) (45/35)

6 Rope Walks

16 Burpee step over the box (20″)

16 cal row

Post

Box Supports 3x10s

Pike ups on sliders 3×15

Superman Holds 3x10s

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