9/13/21

RFS CrossFit – CrossFit

View Public Whiteboard

Skill/Strength

Back Squat

10 REPS AHAP,

95% OF 1ST SET

90% OF 1ST SET

IF POSSIBLE, WORK HEAVIER THAN LAST WEEK.

Metcon

S: Metcon (3 Rounds for reps)

4:00 amrap

80 DU

5 barbell complex (1 deadlift, 1 hang pc, 1 FS)

1:00 rest

x 3 rounds

s: 135/95

sl: 115/85

l: 95/65

SL: Metcon (3 Rounds for reps)

4:00 amrap

80 DU

5 barbell complex (1 deadlift, 1 hang pc, 1 FS)

1:00 rest

x 3 rounds

s: 135/95

sl: 115/85

l: 95/65

L: Metcon (3 Rounds for reps)

4:00 amrap

80 DU

5 barbell complex (1 deadlift, 1 hang pc, 1 FS)

1:00 rest

x 3 rounds

s: 135/95

sl: 115/85

l: 95/65

EXTRA CIRCUIT

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