WORKOUT OF THE DAY

10/27

RFS CrossFit – CrossFit Happy Birthday Roger and Hayden! View Public Whiteboard Skill/Strength A: Deadlift (3 AHAP) A. DEADLIFT (20 MINS) BUILD TO A HEAVY

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10/26/2021

RFS CrossFit – CrossFit View Public Whiteboard Metcon S: Metcon (AMRAP – Reps) IN 30 MINS, COMPLETE AS MANY BURPEES AS POSSIBLE IN TEAMS OF

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10/25 hiit

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Warm-up 2 ROUNDS: 1 MIN SU 10 AIR SQUATS 30 SEC REVERSE PLANK 20 SEC BAR HANG

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10/25

RFS CrossFit – CrossFit Happy Birthday Katherine! View Public Whiteboard Skill/Strength A: Back Squat (3 AHAP) BUILD TO A HEAVY 3 REP (more than or

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10/23/21

RFS CrossFit – CrossFit View Public Whiteboard Metcon S: Metcon (Time) **2 women complete half the reps and 2 men complete half reps then they

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10/22 hiit

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Warm-up 2 ROUNDS 10 KB DL 10 SPIDERMANS 10 RKBS 10 PUSH UPS 10 AKBS Metcon Metcon

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