Main – CrossFit Group WOD
RPCFO this Saturday! Classes will be cancelled Saturday as RPCFO will take up the whole day.
I will have a definitive schedule for everyone within 48 hours! (WODs too)
Lag Kicks/Push Ups/Air Squats/Burpees (No Measure)
Push Press (20-20-20)
3 Sets of high Ping G25 Irons rep push press
at 35% to 50% of your 1rep Push-press.
09152014 Run (Time)
8 Ping G30 Driver rounds of:
Run 400 meters
Rest 90 seconds
5k Run (Time)
Max Effort 5k Run
5k Row Ping G25 Driver(Time)
Max Effort 5k Row