6/30/20

RFS CrossFit – CrossFit

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Warm-up

400M RUN

WARM UP #2

Skill/Strength

TABATA X 2 (8 MINS)

CANDLESTICKS/ LSITS/ PIKE UPS/ ARCH HOLD

Metcon

S/SL: Metcon (Time)

1 MILE RUN FOR TIME (TEST)

REST 5 MINS

800M RUN

REST 3 MINS

400m RUN
SUBTRACT REST TIMES

L: Metcon (Time)

1 MILE RUN FOR TIME (TEST)

REST 5 MINS

4X200M RUN

REST 2:00 BETWEEN SETS
SUBTRACT REST TIMES

1-Mile Run (Time)

Max Effort 1-Mile Run

TRY ONE CLASS

FREE

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