6/14/19

RFS CrossFit – CrossFit

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Warm-up

Tabata Row

Coach style warm up

Skill/Strength

A, : Power Jerk (5×3)

(set 1 and 5 are same weight, 2 and 4 same, 5 heaviest)

B. : Front Squat (3×5@ 65-70% of 1 RM)

Metcon

R: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Post

Stretch: Lat (banded bowling stretch 2:00/side)

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