8/1/2020

RFS CrossFit – CrossFit

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Metcon

S: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 BMU (SL=C2B, L=PULLUPS)

20 HSPU (L=PIKE HSPU)

10 DB Burpee clean and jerk(S=40/25, SL=30/15, L=20/10)

20 Renegade row (total)

60 DU (L=120 SINGLE UNDERS)

***Partner 1 runs a 400m run With change plates (5/2.5) while p2 chips away at movements

Sl: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 BMU (SL=C2B, L=PULLUPS)

20 HSPU (L=PIKE HSPU)

10 DB Burpee clean and jerk(S=40/25, SL=30/15, L=20/10)

20 Renegade row (total)

60 DU (L=120 SINGLE UNDERS)

***Partner 1 runs a 400m run With change plates (5/2.5) while p2 chips away at movements

L: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 BMU (SL=C2B, L=PULLUPS)

20 HSPU (L=PIKE HSPU)

10 DB Burpee clean and jerk(S=40/25, SL=30/15, L=20/10)

20 Renegade row (total)

60 DU (L=120 SINGLE UNDERS)

***Partner 1 runs a 400m run With change plates (5/2.5) while p2 chips away at movements

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