7/21/21

RFS CrossFit – CrossFit

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Skill/Strength

Strict Press (8,12,8,12)

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

EVERY 90 SECONDS

Metcon

s: Metcon (Time)

50 DU

20 ALT PISTOLS

40 DU

18 ALT PISTOLS

30 DU

16 ALT PISTOLS

20 DU

14 ALT PISTOLS

10 DU

12 ALT PISTOLS

sl= 14, 12, 10, 8, 6 pistols

l= 2x single unders, box pistols (same number as S)

sl: Metcon (Time)

50 DU

20 ALT PISTOLS

40 DU

18 ALT PISTOLS

30 DU

16 ALT PISTOLS

20 DU

14 ALT PISTOLS

10 DU

12 ALT PISTOLS

sl= 14, 12, 10, 8, 6 pistols

l= 2x single unders, box pistols (same number as S)

l: Metcon (Time)

50 DU

20 ALT PISTOLS

40 DU

18 ALT PISTOLS

30 DU

16 ALT PISTOLS

20 DU

14 ALT PISTOLS

10 DU

12 ALT PISTOLS

sl= 14, 12, 10, 8, 6 pistols

l= 2x single unders, box pistols (same number as S)

EXTRA CIRCUIT

2-3 SETS

20 HIP EXTENSIONS

20 LATERAL MONSTER WALKS/LEG

()

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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