WORKOUT OF THE DAY

11/25/20

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength Deadlift 5,3,1+ (75,85,95% OF 90% OF 1RM) WEEK 3 of 4 (ADD 15-20 lbs to est 1RM)

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11/25

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Metcon (Time) RUNNING WOD: 4X400m RUN :20 rest between 400s 1:00m rest 4X400m RUN :20 rest between

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11/24/20

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength Strict Press 5,3,1+ (75,85,95% OF 90% OF 1RM) WEEK 3 of 4 (ADD 10 lbs to est

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11/23/20

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength Back Squat (5,3,1+) 5,3,1+ (75,85,95% OF 90% OF 1RM) WEEK 3 of 4 (ADD 15-20 lbs to

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11/23

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Metcon (No Measure) CIRCUITS! 3 circuits, 4x through each :20 work, :10 rest circuit 1: 1. squat

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11/21/20

RFS CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 25 min AMRAP teams of 3: 60 push ups 15 synchro burpees 200ft

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