Monday, November 20th, 2017

CrossFit

Begin at 0:00 (35min Cap)

8RFT

4 Shoulder to Overhead 165/115

6 Weighted Box Overs 24/20", .75/.5 KB

Begin at 16:00

6RFT

4 Strict HSPU

6 Weighted Box Overs 24/20", 1/.75 KB

Begin at 26:00

4RFT

4 Ring MU

6 Weighted Box Overs 24/20", 1.5/1 KB

 

RCFLV
Monday, November 20th, 2017

Burn

Begin at 0:00 (35min Cap)

8RFT

8 T2B

8 Weighted Box Overs 24/20", .75/.5 KB

Begin at 14:00

6RFT

6 Push Press 115/105

6 Weighted Box Overs 24/20",  .75/.5 KB

Begin at 23:00

8RFT

8 KB Swings 2/1.5

8 Weighted Box Overs 24/20", .75/.5 KB

RCFLV
Sunday, November 19th, 2017

A1) Clean and Jerk 5-4-3-2-1

21min EMOM

Min 1: 8 Thrusters 95/65

Min 2: 12 Windshield Wipers

Min 3: 15/12 Cal Row

RCFLV
Saturday, November 18th, 2017

Crossfit

12RFT w Partner (each partner completes one full rd then switch)

50 Double Unders

5 Bar MU (scale=12 Pull Ups)

5 Hang Power Cleans 185/125

 

RCFLV