Main – CrossFit Group WOD

Guess what day it is?

So, any and all interested in going to the RPCF Party can buy their tix here. We need payment by December 9th to confirm our numbers.

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Front Squat (3x3x3x3x3x3)

2 Minute rest between efforts. Score your heaviest effort.

12042013 – Ball Buster (AMRAP – Rounds and Reps)

7minute (AMRAP)
7 Pull-ups
7 Box Jumps (20/14)

REST 3minutes

7minute (AMRAP)
7 Slam Balls (20/14)
7 Burpees
SCore this one as total rounds and reps combined from both AMRAPS. Depending on class sizes, it might be necessary to split the group into two.