9/7/19

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday!

Justine, Chelsea M, Enid!

WOD Brief (5:00)

Coach warm-up (15:00)

Metcon

R: Metcon (Time)

Teams of 4 (two men/two women)

100 wallballs (F=50) (M=50) (20/14)

100 DB DL + 200M Carry (55/35) (F=50 DL+ 100M) (SAME MALE)

100 box jumps (F=50/ M= 50) (20/24)

100 one db S2S + 100 M CARRY FR(55/35) (F=50+100M/ M= SAME)

100 bar touching burpees (2 AT A TIME)

100M Tire Flips (ahap) (ALL WORK WITH SAME TIRE- M/F)

***IF YOU SHARE- YOU GO DOWN AND BACK OR WORK WITHIN 10M INCREMENTS)

1000M RUN TOGETHER

Y: Metcon (Time)

Teams of 4 (two men/two women)

100 wallballs (F=50) (M=50) (14/10)

100 DB DL + 200M Carry (45/25) (F=50 DL+ 100M) (SAME MALE)

100 box jumps (F=50/ M= 50) (20/24)

100 one db S2S + 100 M CARRY FR(45/25) (F=50+100M/ M= SAME)

100 bar touching burpees (2 AT A TIME)

100M Tire Flips (ahap) (ALL WORK WITH SAME TIRE- M/F)

***IF YOU SHARE- YOU GO DOWN AND BACK OR WORK WITHIN 10M INCREMENTS)

1000M RUN TOGETHER

TRY ONE CLASS

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