Mark September 18th off on your calendars! Celebrate with the RCF1 family for Coach Erika’s send off with food, drinks, games, and fitness!
Full CrossFit Warm Up – 3X10
12-9-6 reps for time of:
Each time you break a set of muscle-ups, perform 3 ʺpenaltyʺ deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.
GHD Hip Extension Rows
ONE Nation Competitors:
Find a max weighted Muscle Up / or Pull Up