9/10/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

A: Deadlift (5/5/3/3/3)

Metcon

R: Metcon (AMRAP – Reps)

20:00 STATIONS; 15s transition

1= ME Wallballs (20/14)

2= Ring Rows (under bar)

3= DB lunges (50/35)

4= Sandbag Cleans (150/100)

5= KB Drag on mats (70/55)

Y: Metcon (AMRAP – Reps)

20:00 STATIONS; 15s transition

1= ME Wallballs (20/14)

2= Ring Rows (feet under bar)

3= DB lunges (40/25)

4= Sandbag Cleans (100/60)

5= KB Drag on mats (55/35)

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