9/9/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

A. back squat 4x 5 BY FEEL

aim to beat last week

3 sets

B1. 1 Wall Walk + 6 shoulder taps

B2. Donkey kick ups x3

A: Back Squat (4×5)

Metcon

R: Metcon (Time)

75 Snatches for Time (95/65)

**Every time you drop the bar, 5m HSW

Y: Metcon (Time)

75 Snatches for Time (75/55)

**Every time you drop the bar, 10M Plank walk

G: Metcon (Time)

75 Snatches for Time (45/35)

**Every time you drop the bar 10m bear crawl

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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