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RFS CrossFit – CrossFit

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Warm-up

500M ROW

COACH WARM UP (15:00)

Happy Birthday Bruce F and Kayla D!

Skill/Strength

A. FS 4×6 REST 1:30-2:00 (15:00)

week 8/ phase 2

B1. STRICT PULL-UPS OR C2B X (8/5) (6/3)

B2. Dips (stationary or ring) (8/5) (6/3)

Front Squat ( 4×6 REST 1:30-2:00 (15:00))

Metcon

P: Metcon (Time)

WODAPALOOZA START DAY!

TEAMS OF 3

75, Alternating Burpee Box Jump Over (24/20″) (sprawl box step overs)

100, Alternating Single Dumbbell Snatch (50/35) (40/25) (25/15)

75 Syncro Toes To Bar (knees to chest) (reverse leg lifts)

I: Metcon (Time)

Individual

15-12-9-12-15

ALT KB Snatch/side (55’s, 35’s lb) (45/25) (35/20)

Burpee Box Jump Over (24/20) (step overs)

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