8-19-14

8-19-14

RCF1: Don’t forget to join us outside this Thursday on the track for a Nancy PR!!
Click on this link to sign up for The CrossFit Team Series!!! 

Warm Up:

Tabata Monostructural Movement 

Skill:

Hang Squat Clean

WOD:

“Tristan”
8 Rounds For Time:
10 Deadlifts (185/135)
5 Front Squats (185/135)

After Bash:

800m Recovery Run

ONE Nation Competitors:

Do RCF1 WOD with Double Overhand and NO Hook grip
Challenge: Use an Axle Bar!
Post WOD: 1K Row at a 2K Pace

Travel WOD:

“Tristan”
Find the heaviest Dumbbell available –
8 Rounds For Time:
10 Dumbbell Sumo Deadlifts
5 Goblet Squats

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