2/5/20

RFS CrossFit – CrossFit

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Warm-up

2 MIN CHOICE OF CARDIO

COACH WARM-UP (10:00)

Skill/Strength

Deadlift (A. DL 5×3 (55,65,75,80,80%) )

Metcon

R: KOBE (AMRAP – Reps)

KOBE

13 MIN AMRAP

8 THRUSTERS (95/65)

24 BOX JUMPS (24/20)

into 30 sec rest

9, 30 sec sprints for Cal on the rower (30 sec rest between)

***add calories to amrap score
13 Mins in honor of his daughter, Gianna Bryant.

8 and 24 represent the numbers Kobe wore during his career.

The 9 sprints at the end, represent the 9 victims of the flight.

Kobe Bryant, Gianna Bryant, John Altobelli (Baseball Coach),

Keri Altobelli (John’s Wife), Alyssa Altobelli (John’s Daughter), Sarah Chester and her

daughter, Payton, Christina Mauser (basketball coach) and Aea Zobayan (The pilot)

Scale: 75/55#, 20″/15″


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