Thursday 3-27-14

3-27-14

3-27-14

***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!!

Warm Up

CrossFit Warm Up

Skill:

Athlete’s Choice

WOD:

Task Priority Fight Gone Bad (15 Reps at each movement – 1min Rest between rounds)

3 Rounds:

Wall Ball (20,14)
Sumo-Deadlift High Pull (75,55)
Box Jump (24,20)
Push Press (75,55)
Row (cals)
1:00 Rest

OR…

3 Rounds, Not for Time:
2 Muscle Ups
4 Burpee Box Jumps (24,20)
6 Clean & Jerk (95,65)
8 Overhead Squats (95,65)
10 Cals on Rower
Rest 3:00

After Bash:

Recover / Prepare for 14.4

ONE Nation Competitors:

Pre-Game | Prime Your Engine

Travel WOD:

3 Rounds, Not for Time 10 Pullups 15 Pushups 20 Squats 1:00 Rest

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