WORKOUT OF THE DAY

9/21/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Coach warm-up (15:00) Metcon Clean (ENTER YOUR MAX) Metcon (2 Rounds for reps) Part

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9/20/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Coach warm-up (15:00) Skill/Strength A. Front squat 5×3 BY FEEL 3 rounds B1. Ring

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9/19/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (5:00) Mobility sequence Skill/Strength A1. candlesticks 2x 4 A2. Side Plank 2x 15s/side A3. 1

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9/18/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Happy Birthday Freddy! WOD Brief (5:00) Coach warm-up (15:00) Skill/Strength Hang Snatch pulls + power Power Snatch

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9/17/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Happy Birthday Coach Brit! WOD Brief (5:00) Coach warm-up (15:00) Skill/Strength A1. Strict Pull-ups or Jumping pull-ups

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9/16/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WOD Brief (2:00) Coach warm-up (10:00) Skill/Strength A: Back Squat (5×3 ) A. back squat 5×3 BY

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