4/13/19

RFS CrossFit – CrossFit

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Warm-up

400m run

10m punters

10 lunges

10 hip circles/direction

10 arm swings/direction

10 cat/cow

10/side shoulder taps elevated table top

5 down dog + low lunge + up dog flow

10 burpee + 2 squat jumps

Metcon

R: Metcon (Time)

12:00 to complete:

19 cal row

19 wall balls (20/14)

19 Powersnatch (95/65)

19 bar facing burpees

19 t2b

19 thrusters (95/65)

19 du

19 c2b

19 hspu
1 sec per rep not completed will be added to your score

ex: 19 reps uncompleted= 12:19 time

y: Metcon (Time)

12:00 to complete:

19 cal row

19 wall balls (14/10)

19 powersnatch (65/45)

19 bar facing burpees (step over)

19 hang knee raises

19 thrusters (65/45)

19 su

19 jumping pull up

19 hspu (5 in elevation)

Clean and Jerk (7:00 to est 1 RM)

TRY ONE CLASS

FREE

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