9/10/21

RFS CrossFit – CrossFit

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Skill/Strength

Deadlift ((A) 10 AHAP, 95% of A, 90% of A)

Metcon

S: Metcon (Time)

10 ROUNDS

15 CAL Row

10 Power Cleans

s: 95/65

sl: 75/55

l: 55/35, 10 cal row

sl: Metcon (Time)

10 ROUNDS

15 CAL Row

10 Power Cleans

s: 95/65

sl: 75/55

l: 55/35, 10 cal row

L: Metcon (Time)

10 ROUNDS

15 CAL Row

10 Power Cleans

s: 95/65

sl: 75/55

l: 55/35, 10 cal row

EXTRA CIRCUIT

Hamstring Floss 1:00/position

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