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RFS CrossFit – CrossFit

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Skill/Strength

3 SETS:

2 TURKISH GET UPS/ARM

20-30 BAND PULL APARTS

1 MIN REST

Metcon

S: Metcon (Time)

YOU GO, I GO.

EACH PARTNER COMPLETES 4 ROUNDS

30 DU

10M HSW

5 POWER SNATCH

S= (95/65)

SL= 5M

L= 30 SU, 75/45, 2 WALL WALKS

FEEL:

Today shouldn’t be too straining. Between you and your partner, complete

the set quickly but smoothly.

SL: Metcon (Time)

YOU GO, I GO.

EACH PARTNER COMPLETES 4 ROUNDS

30 DU

10M HSW

5 POWER SNATCH

S= (95/65)

SL= 5M

L= 30 SU, 75/45, 2 WALL WALKS

FEEL:

Today shouldn’t be too straining. Between you and your partner, complete

the set quickly but smoothly.

L: Metcon (Time)

YOU GO, I GO.

EACH PARTNER COMPLETES 4 ROUNDS

30 DU

10M HSW

5 POWER SNATCH

S= (95/65)

SL= 5M

L= 30 SU, 75/45, 2 WALL WALKS

FEEL:

Today shouldn’t be too straining. Between you and your partner, complete

the set quickly but smoothly.

EXTRA CIRCUIT

aerobic work

2 mins easy, 1 min moderate, 30 sec hard x 3 sets

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FREE

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