WORKOUT OF THE DAY

1/23/21

RFS CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 burpees *** island run 10 burpees 20 goblet squats (55/35) *** island run 10

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1/22

RFS CrossFit – CrossFit HAPPY BIRTHDAY MATTY! View Public Whiteboard Skill/Strength 12:00 EMOM Min 1: 5-8 STRICT DIPS Min 2: 3 wall walks Min 2:

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1/21

RFS CrossFit – CrossFit HAPPY BIRTHDAY, ROB C AND TOM! View Public Whiteboard Metcon 3 rounds: not for score 1 min plank hold 1 min

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1/20

RFS CrossFit – CrossFit HAPPY BIRTHDAY COACH FLAGG & MARIA! View Public Whiteboard Skill/Strength A: Split Jerk (5×1) 5X1 (5 MIN EMOM BUILDING) Back Squat

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1/19

RFS CrossFit – CrossFit HAPPY BIRTHDAY, MATTHEW JESTER! View Public Whiteboard Metcon 30 MIN CAP Feel: moving constantly with little rest MLK (Time) For Time

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1/18/21

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength Deadlift DEADLIFT 3X10 55-60% of 1RM 6 MINUTES TO WARM UP TO STARTING WEIGHT THEN EVERY 3

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