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  • 20OCT
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    Saturday Partner WOD

    CrossFit RTB – CrossFit Warm-up Coaches Choice (No Measure) Metcon Metcon (AMRAP – Rounds) 7 minute AMRAP: 7 Deadlift 135/95 7 Box Jumps 24/20 200m Run *Partner A works while Partner B rows 3 minute Rest 7 minute AMRAP: 7 Hang Cleans 135/95 7 Sprawl Sit-ups 7 Bar Over Burpees *Partner A works while Partner

  • 19OCT
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    Seniority

    CrossFit RTB – Seniority Warm-up 300 m run/row 3-5 reps of each movement Metcon Metcon (Time) 2 rounds for time 300 m row/ run 10 KB Single leg RDL – R 10 KB Single leg RDL – L 10 Lateral Squat Jumps 10 Plank extensions (5ish baby steps up/back = 1) 300 m row/run 10