5/22/20

RFS CrossFit – CrossFit

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Warm-up

ladder drills + broad jumps + jog

WARM UP #11

Skill/Strength

STRENGTH CIRCUIT: (1:30 rest between sets)

1 clean shrug + 1 hang power clean + 1 thruster + 1 squat clean @40-50% of 1RM Squat Clean

5 sets, 1:30 rest between sets.

1 clean shrug + 1 hang power clean + 1 thruster + 1 squat clean (5 SETS)

@40-50% of 1RM Squat Clean

Metcon

S,S/L: Metcon (Time)

3 sets

200m Run

20 AKBS @ 53/35

into

3 sets

10 T2B

20 DU

TRY ONE CLASS

FREE

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