“You Came Back!!!”

Posted: October 10, 2017 in Uncategorized

I Guess You Kinda Liked Us…

Some Of Ya Came Back!!!

Hope To See More Faces From Last Week’s Guest Week Back At RC CrossFit!!!

Great Job To Everyone On Day 1…

Onto Day 2 Of 8 Weeks…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish A 3 Rep Max Push Press…

Rest For 3 Mins…

MetCon…

*** HandStand Push Ups… Rx’d: M&F- Hands On Deck/Head To Deck…***

***Pull Ups… Rx’d:M&F- Strict Pull Ups… ***

***Push Ups… Rx’d: M&F- With Hand Release… ***

***Box Jumps… Rx’d: M-24″/F-20″…***

For Time:

5 HandStand Push Ups

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

500 Meter R0w

4 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

400 Meter Run

3 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

300 Meter Run

2 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

200 Meter Run

1 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

100 Meter Run… TIME!!!

3…2…1…GO!!!

Mando

Image result for train hard quotes

10.9.2017 WOD & Scores Will Be Up Later…

Rest Of The Week… Kinda…
Monday: Front Squat-Done…
Tuesday: Push Press
Wednesday: Deadlift
Thursday: Olympic Lifting Complex
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

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