RFS CrossFit – CrossFit View Public Whiteboard Metcon s: Metcon (Time) 100 CALORIES 80 BOX JUMP OVERS 60 TOES TO BAR 40 THRUSTERS 20 BURPEE

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Metcon (Time) 8:00 TIME CAP 1,2,3,4…8,9,10 pull ups push ups 2:00 REST 8:00 TIME CAP 1,2,3,4…8,9,10 air

RFS CrossFit – CrossFit HAPPY BIRTHDAY RYAN! View Public Whiteboard READING Read here about the organization and how to donate! https://ourrescue.org/ Get Fit, Save Kids

RFS CrossFit – CrossFit View Public Whiteboard Skill/Strength Deadlift (15, 20, 15, 20) ALL AT 45-60% OF 1RM (HEAVIER THAN WEEK 1) EVERY 2:00 Metcon

RFS CrossFit – MIDDAY HIITCLASS View Public Whiteboard Metcon (AMRAP – Reps) EMOM x 30 1. alt db hammer curls 2. db oh press 3.

RFS CrossFit – CrossFit View Public Whiteboard Metcon S: Metcon (Time) 800M RUN 8 ROPE CLIMBS 800M RUN 6 ROPE CLIMBS 800M RUN 4 ROPE