Monday 8-18-14



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:

Coach’s Choice


Movement Review


In teams of 2
For Time:
100 Wall Balls (20/14)
80 Pull-Ups
60 Shoulder to Overhead (135/95)
40 Cal Row (Switch Every 10 Cals)
20 Muscle Ups

After Bash:

Accumulate 2:00 at the top of a Hip Extension on the GHD

ONE Nation Competitors:

For Time:
100 Wall Balls (30/20)

80 Chest to Bar Pull-Ups
60 Shoulder to Overhead (135/95)
40 Cal Row
20 Muscle Ups

Travel WOD:

50 Weighted (Goblet) Squats
40 Seated Dumbell Rows
30 Dumbell Shoulder to Overhead
20 Strict Push Ups
800M Run



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