7/24/20

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday Kendal H!

warm up 9

Skill/Strength

Back Squat ( 1×20@50-60% of 3RM 2-3 set 5 rep warm )

Metcon

S: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 DL

5 HPC

5 FS

5 PUSH PRESS

5 BS

0-5 mins= 155/105

5-10 mins= 135/85

10-15 mins=115/65

SL: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 DL

5 HPC

5 FS

5 PUSH PRESS

5 BS

0-5 mins= 135/85

5-10 mins= 115/65

10-15 mins=95/45

L: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 DL

5 HPC

5 FS

5 PUSH PRESS

5 BS

0-5 mins= 115/65

5-10 mins= 95/45

10-15 mins=55/25

ne: Metcon (AMRAP – Rounds and Reps)

3 min AMRAP; 2 MIN REST X 3 ROUNDS

5 Burpees

5 Tuck Jumps

5 Air Squats

5 push ups

5 Skaters/side

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