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RFCF Main Box - CrossFit Metcon ,: RFCF Quick Warm-up (No Measure) 500m Row 2 Rounds of: 10 Squats 10 Push-ups 10 Walking Lunges 10 per side of: Pass Thrus Figure 8s Leg Swings 2xSamson Stretch (15-30s per side) , Ultra Funday Sunday 2 (No Measure) 1:00min work, 30s Rest 1) Pull-ups 2) Push-ups 3) High-pull 4) Ring Dips 5) Rope Climbs 6) Sandbag Bear crawl 7) Box jumps (24/20) 8) K2E 9) Wall Balls (20#/14#) 10) Plank 11) 2 Handed Battling Rope 12) Dead Hang 13) Row 14) Ball Slams 15) L-Sits

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