5/11/19

RFS CrossFit – CrossFit

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Metcon

R: Metcon (Time)

10 Rope Climbs

100 Pull ups

100 Handstand Push ups

100 Toes to bar

100 Pistols

@ the 12 minute mark: Stop: Then 3 minutes of Max Distance HSWalk

Y: Metcon (Time)

8 Rope Climbs

80 Pull ups

80 Hand-Release-Burpees Hop to Plate @ 25lb plate

80 Toes to bar

80 Pistols

@ the 12 minute mark: Stop: Then 3 minutes of Max Handstand Push ups

G: Metcon (Time)

50 Lunges holding medicine ball @ 20 / 14

50 Calorie Row

50 Air Squats holding medicine ball @ 20 / 14

50 Hand-Release Burpees Hop to Plate @ 25lb plate

50 Lunges holding medicine ball @ 20 / 14

@ the 12 minute mark: Stop: Then 3 minutes of Max plank Walks

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