Friday 10-3-14

10-3-14

10-3-14

*** Sign up here for The Fall Face Off !!! Internal Competition***

***Hey RCF1 – We want to know what you think!!
*****Please take our REEBOK CROSSFIT ONE SURVEY so we can find out!! 

Warm Up:

Coaches Choice

Skill:

Dumbbell Deadlift

WOD:

“Tumilson”

8 Rounds For Time:
Run 200 meters
11 Dumbbell Burpee Deadlifts, 60 pound dumbbells

After Bash:

Mobility: Accumulate 3 Minutes in a split

Team HORSE

ONE Nation Competitors:

RCF1 WOD
Rest as needed
Accumulate 2 min GHD Hold
Accumulate :90 sec standing with weight @ 110% of Max Back Squat
Accumulate 1 min in a one- armed handstand

Travel WOD:

“Travel Tumilson”
8 Rounds for Time of:
Run 200m
11 Dumbbell Burpee Deadlifts

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