9/6/19

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

Front Squat ( 4x 5 BY FEEL)

Metcon

BS: Metcon (4 Rounds for weight)

BBS

EVERY 2 MINS for 8 mins

1 snatch + 1 OHS @60% of 3rm

1 snatch + 1 OHS @65%

1 snatch + 1 OHS @ 70%

1 snatch + 1 OHS @75%

BE: Metcon (AMRAP – Rounds and Reps)

BBE

AMRAP in 7 minutes

7 Handstand Push-Ups

7 Overhead Squats (115/85 lb)

7 Burpee Box Jump Overs (24/20 in)

TRY ONE CLASS

FREE

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

© 2018 All rights reserved