3/17/20

RFS CrossFit – CrossFit

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Warm-up

2 min row/run

coach warmup

Skill/Strength

3 rounds:

20 alt v-ups

20 plank saws

20 dead bugs

Metcon

Metcon (Time)

10 ROUNDS FOR TIME

10 GOBLET SQUATS (55/35) y(45/25) G (35/15)

8 PUSH-UPS

6 ALT KB SNATCHES

4 BURPEE BOX JUMPS (24/20) (20/15)

2 BMU y(c2b) g(pull-up)

NE: Metcon (Time)

10 ROUNDS FOR TIME (NO EQUIPMENT)

10 AIR SQUATS

8 PUSH-UPS

6 LUNGES

4 BURPEE TUCK JUMPS

2 CANDLESTICKS

TRY ONE CLASS

FREE

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