5/10/19

RFS CrossFit – CrossFit

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Warm-up

FIGURE 8 RUN

7:00 AMRAP

10M SPIDERMAN CRAWL

20M GORILLA

10M INCHWORMS WITH PUSH-UP

10M PUNTERS

10M QUAD STRETCH WITH OH REACH

Skill/Strength

A. FOOTWORK DRILLS 3X3

B. PUSH JERK + SPLIT JERK 3X 2+1

C. Power Clean + SPLIT JERK 4×1

R: Metcon (Time)

800m running

20 mb cleans (20/14)

800m running

20 mb cleans

800m running

20 mb cleans

Y: Metcon (Time)

800m running

20 mb cleans (14/10)

800m running

20 mb cleans

800m running

20 mb cleans

G: Metcon (Time)

400m running

20 mb cleans (14/10)

400m running

20 mb cleans

400m running

20 mb cleans

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