2/24/20

RFS CrossFit – CrossFit

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Warm-up

500m Row

coach warm-up (12:00)

Skill/Strength

B. 8 MIN EMOM

ODD= 8 STRICT PULL-UPS (WEIGHTED/L-SIT/ BANDED)

EVEN= 10 Burpee box jump overs (24/20)/ 5 burpees box jump overs / 5 bbstep overs

A: Back Squat (3×6 @ 60% of most recent 1 RM )

SMALL DELOAD BEFORE POWER PHASE

Metcon

R: Metcon (Time)

100 KBS 55/35 (y=45/25 g=rkbs 45/25)

EVERY MIN, 8 C2B PULL-UPS (y= 8 pullups, g= 8 ring rows)

6 MINS TO COMPLETE

THEN 2:00 REST AFTER 6:00

60 ALT KB HANG SQUAT CLEAN 55/35 (y=45/25 g=rkbs 45/25)

EVERY MIN 3 BMU

Y: Metcon (Time)

100 KBS 45/25

EVERY MIN, 8 PULL-UPS

6 MINS TO COMPLETE

THEN 2:00 REST AFTER 6:00

60 ALT KB HANG SQUAT CLEAN 45/25

EVERY MIN 3 C2B

G: Metcon (Time)

100 RKBS 45/25

EVERY MIN, 8 ring rows

6 MINS TO COMPLETE

THEN 2:00 REST AFTER 6:00

60 ALT KB HANG SQUAT CLEAN 45/25

EVERY MIN 3 pull-ups

TRY ONE CLASS

FREE

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