7/19

RFS CrossFit – CrossFit

HAPPY BIRTHDAY PAUL + SHELBY!

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Skill/Strength

Back Squat (8,12,8,12)

ALL AT 45-60% OF 1RM (increase 5% from last week)

EVERY 90 SECONDS

Metcon

10 minutes to build to 1RM Clean (power or full)

5:00 rest

5 min amrap of cleans (90% of 1RM)

Clean

5 minute max effort cleans (AMRAP – Reps)

90% of 1 RM, complete 5 minutes worth of max effort

EXTRA CIRCUIT

1:00 PLANK HOLD

3:00 REST

2:00 PLANK HOLD

3:00 REST

3:00 PLANK HOLD

TRY ONE CLASS

FREE

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

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