2/9/19

RFS CrossFit – CrossFit

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Warm-up

200m run

Huddle game ? Lol

10m punters

10m lateral lunges and shift

10 180 squats

10m quad stretch

10 leg swings/side/direction

R: Metcon (AMRAP – Rounds and Reps)

Red Vs Blue

blue works as long as red is rowing

each team rows 3x

Red team= split row evenly

1000m row

Blue Team= AMRAP (pick up where you left off)

60m lunges (1 partner has to hold 1 DB- any way) 50/35#

16 BMU

60m partner carry

Y: Metcon (AMRAP – Rounds and Reps)

Red Vs Blue

blue works as long as red is rowing

each team rows 3x

Red team= split row evenly

1000m row

Blue Team= AMRAP (pick up where you left off)

60m lunges (1 partner has to hold 1 DB- any way) 40/25#

16 c2b

60m partner carry

G: Metcon (AMRAP – Rounds and Reps)

Red Vs Blue

blue works as long as red is rowing

each team rows 3x

Red team= split row evenly

1000m row

Blue Team= AMRAP (pick up where you left off)

30m lunges (1 partner has to hold 1 DB- any way) 25/15#

16 pull-ups

30m partner carry

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