WORKOUT OF THE DAY

4/15/21

RFS CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) teams of 2 4 rounds 800m run (split between you and partner) 90m Sandbag Front

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4/14/21

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength 8:00 EMOM 2 HIP SNATCHES (1 SEC PAUSE IN CATCH) BUILD LIGHT TO MODERATE 2:00 REST 8:00

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4/13/21

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength EVERY 90 SEC FOR 3 RDS: 2 REPS ECCENTRIC PULL UPS (6 SEC DOWN) EVERY 90 SEC

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4/12

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Metcon (Time) 120 wallballs 120 cal rower RX: straight through scale: break however you want!

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4/12

RFS CrossFit – CrossFit HAPPY BIRTHDAY STEVEN! View Public Whiteboard () Skill/Strength E2MOM X 6 1/1 pausing power clean + 3 front squats pause 2s

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4/10/21

RFS CrossFit – CrossFit HAPPY BIRTHDAY ROMAN! View Public Whiteboard Metcon S: Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 2-4-6-8-10…. BMU 2-4-6-8-10….DOUBLE PARTNER

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