WORKOUT OF THE DAY

11/20/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Coach warm-up (15:00) Skill/Strength A. Deadlifts 3×8 @ 60% B1. Push-ups 3x 5-15 B2.

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11/19/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Coach warm-up (15:00) Skill/Strength 12:00 EMOM MIN 1. Handstand holds 25 sec MIN 2:

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11/18/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Happy Birthday Coach Jake WOD Brief (2:00) Coach warm-up (15:00) Skill/Strength A. Backsquats 3×8 60% of 1RM

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11/16/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Coach warm-up (15:00) Metcon R: Metcon (Time) “Don’t drop the bell” goblet lunges 200m

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11/15/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Coach warm-up (15:00) Skill/Strength A: Front Squat ( 4X8@65-70%) Metcon R: Metcon (AMRAP –

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11/14/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Mobility sequence (15:00) Happy Birthday Jody! Skill/Strength Pick One Bench Press (3×10 by feel

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