9/14/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

Back squats 3×5 (65%, 75%, 85%5+) of 90% 1RM est.

(take your 20 rep max *1.66= 1RM estimate

Back Squat

Metcon

Metcon (Weight)

15 MINS OF THE FOLLOWING BUILDING AHAP

+ HIP CLEAN, HANG CLEAN, FULL CLEAN, PUSH PRESS,

HIP CLEAN, HANG CLEAN, FULL CLEAN, PUSH JERK,

HIP CLEAN, HANG CLEAM , FULL CLEAN, SPLIT JERK

***CAN DROP THE BAR ONLY FROM OVERHEAD MVMTS

BUT HAVE TO PICK IT RIGHT UP.

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TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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