RFS CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 25MIN AMRAP 500M ROW (P1) 25 PS (SYNCHRONIZED) 500M ROW (P2)

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Metcon (Time) BUY IN: 40 burpees 4 RDS: 10 AKBS 10 ab mat sit ups 10 AKBS

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength EVERY 2:00 FOR 12:00 2 BEHIND THE NECK SPLIT STANCE PRESS + 1 SPLIT JERK start empty

RFS CrossFit – CrossFit HAPPY BIRTHDAY BRENT! View Public Whiteboard Metcon S: Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 20 CAL BIKE 15

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Metcon (AMRAP – Rounds) 21:00 EMOM min 1: 15/12 CALS min 2: 10 wall balls (30/20) min

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength Overhead Squat (5×3) 5×3 with 5sec hold bottom 1:30 rest between build by feel with a cap