6/26/20

RFS CrossFit – CrossFit

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Warm-up

Agility Drills

WARM UP #11

Skill/Strength

C&J 1RM

Min 0-1: empty bar 5

min 1-2: warm up set 1 (3 reps)

min 2-3: warm up set 2 (2 reps)

Every 3 mins for 12 mins build to 1RM

Clean and Jerk (1×1)

Metcon

S: Metcon (AMRAP – Reps)

8:00 AMRAP

400m run

ME UB c2b pull ups

SL: Metcon (AMRAP – Reps)

8:00 AMRAP

400m run

ME UB pull ups

L: Metcon (AMRAP – Reps)

8:00 AMRAP

400m run

ME UB Ring Rows (feet in line with bar)

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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