• Seniority

    CrossFit RTB – Seniority View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 cal row 20 wall balls 12/10 cal row 20 Toes to pole 12/10 cal row 20 Walking lunges R/L = 2 12/10 cal row 20 hang cleans 12/10 cal row 20 KB swings 12/10 cal row

  • Sunday Funday

    CrossFit RTB – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time 20 WB 20/14 20 TB 20 Hang Clean 95/65 20 Burpees 20 Med Ball Squats 20/14 20 Weighted Sit ups 25/15 20 Box Jumps 30/24 20 KB Swings 70/55 *20 Doubles unders between each movement *1/1 for jump rope

  • Crossfit

    CrossFit RTB – CrossFit View Public Whiteboard Warm-up Coaches Choice (No Measure) Strength Front Squat (Build up to a 1 RM in 15 minutes) If you have a current 1 RM, start around 40-50% and build from there. If no 1 RM for Front Squat, take 15 minutes to find a relative 1 RM Metcon