WORKOUT OF THE DAY

11/14

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 1/2 tabata of Jump Rope 10m straight leg bear crawl 10 dead bug 10 lunge to hamstring

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11/13

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m run 10m lunge with a twist 10/side knee hugs 10/side punters 10 total push-up with twist

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11/12

RFS CrossFit – CrossFit View Public Whiteboard rx: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# /

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11/10

RFS CrossFit – CrossFit View Public Whiteboard rx: Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 20 box jumps (24/20) 20 plate sit-ups (Legs straight)

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11/9/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m row 2 sets 10m inchworm no push-up 10 scap pull ups 10 scap circles/ forward and

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11/8/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2:00 calf smash/side 10 toe touches 10 calf raises 10 toe raises 10m worlds greatest stretch 10m

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