12/4/18

RFS CrossFit – CrossFit

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Warm-up

Skill/Strength

A1. 1 arm DB row 2x 8/side

A2. slider leg curls 2×15

B. clean transitions 2x 3

C. Banded clean pull 4×2 AHAP

R: Metcon (Time)

3 ROUNDS FOR TIME

BUY IN and BUY OUT- 400 m Run

20 KBS (55/35)

10 Power Clean (125/85)

5 strict pull-ups

Y: Metcon (Time)

3 ROUNDS FOR TIME

BUY IN and BUY OUT- 400 m Run

20 KBS (45/25)

10 Power Clean (115/75)

5 strict pull-ups- banded

g: Metcon (Time)

3 ROUNDS FOR TIME

BUY IN and BUY OUT- 400 m Run

20 KBS (35/15)

10 Power Clean (95/65)

5 horizontal ring rows

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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