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RFS CrossFit – CrossFit

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Warm-up

400m Run

Coach style warm up

Metcon

R: Metcon (Time)

100 DU- EACH

50 PULLUPS- SPLIT

40 OHS (75/55)- SPLIT

30 CAL ROW- EACH

20 RING DIPS- SPLIT

30 CAL ROW-EACH

40 THRUSTERS 75/55)- SPLIT

50 T2B- SPLIT

100 DU-EACH

y: Metcon (Time)

100 DU- EACH

50 Ring Rows- SPLIT

40 OHS (55/35)- SPLIT

30 CAL ROW- EACH

20 BAR DIPS- SPLIT

30 CAL ROW-EACH

40 THRUSTERS (55/35)- SPLIT

50 K2E- SPLIT

100 DU-EACH

g: Metcon (Time)

100 SU- EACH

50 Ring Rows- SPLIT

40 OHS TO BOX (35/15)- SPLIT

30 CAL ROW- EACH

20 BENCH DIPS- SPLIT

30 CAL ROW-EACH

40 DB THRUSTERS (25/15)- SPLIT

50 V-UPS- SPLIT

100 SU-EACH

TRY ONE CLASS

FREE

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