7/25/20

RFS CrossFit – CrossFit

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Metcon

S: Metcon (AMRAP – Rounds and Reps)

Individual or partner:

AMRAP 1=

400m buy in

12 snatches (95/65)

12 burpee box jump overs (24/20)

2 min rest

AMRAP 2=

400m buy in

9 snatches (135/95)

12 burpee box jump overs (24/20)

2 min rest

AMRAP 3=

400m buy in

6 snatches (155/105)

12 burpee box jump overs (24/20)

SL: Metcon (AMRAP – Rounds and Reps)

Individual or partner:

AMRAP 1=

400m buy in

12 snatches (65/35)

12 burpee box jump overs (24/20)

2 min rest

AMRAP 2=

400m buy in

9 snatches (95/65)

12 burpee box jump overs (24/20)

2 min rest

AMRAP 3=

400m buy in

6 snatches (135/95)

12 burpee box jump overs (24/20)

L: Metcon (AMRAP – Rounds and Reps)

Individual or partner:

AMRAP 1=

400m buy in

12 snatches (45/25)

12 burpee box jump overs (20/12)

2 min rest

AMRAP 2=

400m buy in

9 snatches (65/35)

12 burpee box jump overs (20/12)

2 min rest

AMRAP 3=

400m buy in

6 snatches (95/65)

12 burpee box jump overs (20/12)

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