STRENGTH : 12-MIN AMRAP

- 3 Thrusters ( @ 85% )

WOD : 5 Rounds For Time!

- 45 Double Unders

- 30 Squats

- 15 Burpees +(HSPU)

STRENGTH : 8 Rounds For Quality!

- 3 Power Snatches

( @ 75% with a 2 sec pause )

WOD : 4 Rounds For Time!

- 40 Shoulder Taps

- 30 Walking Lunges

- 20 Deadlifts (135/95) +(155/105)

- 10 Push Jerks (135/95) +(155/105)

MERRY CHRISTMAS!!

❤️, 

RCF Team

Friendly reminder, here is our Holiday Schedule :

12/24 - NO PM Classes

12/25 - CLOSED

12/26 - Schedule Resumes @ 9am

12/31 - NO PM Classes

01/01 - Schedule Resumes @ 9am

WOD : “12 Days Of Christmas”

- 1 OHS (135/95) +(185/125)

- 2 Power Cleans  (135/95) +(185/125)

- 3 Pull Ups +(C2B)

- 4 Thrusters (135/95) +(185/125)

- 5 Burpee Box Jump Overs (30/24)

- 6 Back Rack Lunges  (135/95) +(185/125)

- 7 WB Shots (20/14)

- 8 WB Throw Ups (20/14)

- 9 Deadlifts (135/95) +(185/125)

- 10 Toes To Bar

- 11 Back Squats (135/95) +(185/125)

- 12 S2OH (135/95) +(185/125)