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

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

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

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

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

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