7/28/20

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday Andrea C!

400m run

WARM UP 2

Skill/Strength

2 rounds

A1. Top of Dip supports xME

A2. Hollow Hang x 15 sec

2 rounds

B1. 6 jumping dips + 3 dip negatives

B2. Hanging press downs to hollow x 8

Metcon

S: Metcon (Time)

3 rounds

400m run

20 pull-ups

20 push ups

20 burpees

20 walking lunges/leg

**vest (20/14)

SL: Metcon (Time)

3 rounds

400m run

20 pull-ups

20 push ups

20 burpees

20 walking lunges/leg

L: Metcon (Time)

3 rounds

400m run

20 Jumping pull-ups

20 elevated push ups

20 burpees

20 walking lunges/leg

NE: Metcon (Time)

3 rounds

400m run

20 Pronated Broomstick presses

20 push ups

20 burpees

20 walking lunges/leg

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