• 7/24/2017

    CrossFit RTB – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) burpee broad jump length of the gym in as few jumps as possible. Down and back twice. before each time down complete: 10 air squats 10 push ups Metcon Metcon (Time) 15 minute cap 3 strict pull-ups as slow as possible. rest as needed

  • Seniority

    CrossFit RTB – Seniority View Public Whiteboard Warm-up Weightlifting Back Squat 5 sets of 5 rounds Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 knees to elbow 10 SDHP 15 thrusters 20 cal row 1 sled push down and back 5 weighted lunges 10 push press 15 good mornings 20 cal row Mobility

  • Row

    CrossFit RTB – Row Class View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 5 burpee pull-ups 10 SDHP 15 thrusters 20 cal row 1 sled push down and back 5 weighted lunges R/L = 1 10 toes to bar/pole 15 good mornings 20 cal row 1 sled push down and