6/12/19

RFS CrossFit – CrossFit

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Warm-up

Figure 8 run (out front door)

Coach style warm up

Skill/Strength

A. Strict Press 3×5 building

B. PC 4X3 building

A. : Strict Press (3×5 building in weight (moderate))

C: Power Clean (4×3 (building and tng))

R1: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

50 CAL ROW

50 WALLBALLS (20/14)

25 RING ROWS

R2: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

50 CAL AB

50 WALLBALLS (20/14)

25 RING ROWS

R2: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

50 CAL AB

50 WALLBALLS (20/14)

25 RING ROWS

Post

STRETCH: (LEGS) Couch stretch 2:00/side

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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