7/29/21

RFS CrossFit – CrossFit

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Skill/Strength

Deadlift (15, 20, 15, 20)

ALL AT 45-60% OF 1RM (HEAVIER THAN WEEK 1)

EVERY 2:00

Metcon

s: Metcon (Time)

CLEAN PYRAMID

10 CLEANS BY 2:30 (155/105)

8 CLEANS BY 5:00 (185/125)

6 CLEANS BY 7:30 (205/145)

4 CLEANS BY 10:00 (225/155)

2 CLEANS BY 12:30 (265/175)
SL: 135/95, 155/105, 185/125, 205/145, 225/155)

L: 95/75, 115/80, 135/95, 155/105, 185/125

sl: Metcon (Time)

CLEAN PYRAMID

10 CLEANS BY 2:30 (155/105)

8 CLEANS BY 5:00 (185/125)

6 CLEANS BY 7:30 (205/145)

4 CLEANS BY 10:00 (225/155)

2 CLEANS BY 12:30 (265/175)

SL: 135/95, 155/105, 185/125, 205/145, 225/155)

L: 95/75, 115/80, 135/95, 155/105, 185/125
SL: 135/95, 155/105, 185/125, 205/145, 225/155)

L: 95/75, 115/80, 135/95, 155/105, 185/125

l: Metcon (Time)

CLEAN PYRAMID

10 CLEANS BY 2:30 (155/105)

8 CLEANS BY 5:00 (185/125)

6 CLEANS BY 7:30 (205/145)

4 CLEANS BY 10:00 (225/155)

2 CLEANS BY 12:30 (265/175)

SL: 135/95, 155/105, 185/125, 205/145, 225/155)

L: 95/75, 115/80, 135/95, 155/105, 185/125
SL: 135/95, 155/105, 185/125, 205/145, 225/155)

L: 95/75, 115/80, 135/95, 155/105, 185/125

EXTRA CIRCUIT

10/1 ARM DB BENCH

3/ SINGLE ARM IYT CHILDS POSE

5 BACK EXTENSIONS

()

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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