7/8/19

RFS CrossFit – CrossFit

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Warm-up

3:00 Row

Coach Warm-up (Hips, lats, core)

Skill/Strength

2 sets

A1. Step ups (24/20 in box) x8/side AHAP

A2. Pike ups on the slider x 15

B. Snatch Warm-up

Metcon

rx: Hogwarts house wars 19.2 (Time)

Randy +

75 snatches for time (75/55)

every 25 reps, complete 30m back rack lunges
***

Must turn around every 10m

Hips have to open at the top of the lunge and foot has to be across the 10m mark to begin snatches.

You will finish with lunges.

S: Metcon (Time)

Randy +

75 snatches for time (55/35)

every 25 reps, complete 30m back rack lunges

Post

Quad smash 1:30/side

Lat/chest smash 1:30/side

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