7/29/20

RFS CrossFit – CrossFit

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Warm-up

2 MIN ROW

WARM UP 3

Skill/Strength

Deadlift ( 3 x 3 x 90% of 3RM)

Metcon

S,SL: Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Box Jumps (24/20)

10-9-8-7-6-5-4-3-2-1

POWER CLEANS (55% of squat clean max)

L: Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Box Jumps (20/12)

10-9-8-7-6-5-4-3-2-1

POWER CLEANS (55% of squat clean max)

NO: Metcon (Time)

1-2-3-4-5-6-7-8-9-10

JUMP LUNGES/SIDE

10-9-8-7-6-5-4-3-2-1

ALT V-UPS/SIDE

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