CrossFit Rift Valley – CrossFit
Bring a Friend FREE WEEK next week!
All classes next week are FREE!
Referral bonus for a sign-up!
They MUST register via WODify!
warmup (No Measure)
2′ bike/row
3 rds:
10 air squats / medball FS / medball thruster
25 jumping jacks / singles / doubles
3 lowers / 3 pullups / 2 pinches
EMOM x 20 (No Measure)
1: rope climb / legless
2: crossovers / dubs
3. heavy WB
4: rest
this is not a scored workout HOWEVER you are encouraged to try something new or challenging for each of the movements. it should not be SO difficult that you are not getting :45 of work/round in – we are working on skills under fatigue!
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