Friday 5-9-14



RCF1 wishes our very own Coach Conor Murphy GOOD LUCK at Regionals!!!!

Warm Up

CrossFit Warm Up


Push Up


Every Minute On the Minute for 30 Minutes:
5 Pull Ups

10 Push Ups
15 Squats

ONE Nation Competitors:

Regional Practice WODS and Skills

After Bash:


Travel WOD:

Every Minute On The Minute for 30 Minutes:
5 Seated Rows
10 Push Ups
15 Squats




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