Thursday 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


Athlete’s Choice


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


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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