WORKOUT OF THE DAY

1/27/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row coach warm-up (12:00) Skill/Strength 3 rounds A1 5/side reverse lunge to knee drive A2. 10

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1/25/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up COACH WARM UP (15:00) Metcon Michael De Bondt (Time) 6 Rounds for Time 12 Burpees 24 Wall

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1/24/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500M ROW COACH WARM UP (15:00) Skill/Strength A. 6 MIN EMOM ODD: 3 SNATCHES + 3 OHS

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1/23/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Mobility warm up (10 mins) 10 min dynamic warm up Metcon Metcon (No Measure) 25 min AMRAP

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1/22/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2 MIN CHOICE OF CARDIO COACH WARM-UP (15:00) Skill/Strength 4 SETS (12:00) A1. DB SPLIT JERKS x5

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1/21/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Figure 8 Run coach warm-up (12:00) Happy Birthday Rob C! Skill/Strength R: 6 MIN EMOM ODD: 1

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