Thursday 3-6-14



Warm Up

CrossFit Warm up


Athlete’s Choice


Pre-Game | Open Gym

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

After Bash:

Recover / Prepare for 14.2

ONE Nation Competitors:

Pre-Game | Prime Your Engine

Travel WOD:

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

New Classes at RCF1!

Details here…



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