6/5/19

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Figure 8 run (out front door)

Coach style warm up

Skill/Strength

A. ohs 3×5 light by feel(increase each set)

B. Snatch start pos/lift off 3×5 (dont compromise pos)

C1. DB int/ext rotation 2×10/side (light)

C2. D2 pattern 2×10/side (2.5-5)

R: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Y: Metcon (Time)

AMANDA

9 – 7 – 5

C2b/

SQUAT SNATCHES (115/85)

G: Metcon (Time)

AMANDA

9 – 7 – 5

pull-ups

power SNATCHES (75/55)

TRY ONE CLASS

FREE

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

© 2018 All rights reserved