RFA Semifinals
Part 1
00:00-08:00
AMRAP
12 Box Jump Over
12 T2B
12 Box Jump Over
12 C2B
08:00-10:00
REST
10:00-18:00
Build to a heavy unbroken Complex
1 Clean (Power or Squat)
1 Front Squat
1 Hang Clean (Power or Squat)
1 Shoulder to OH (Any Style)
18:00-20:00
REST
20:00-30:00
2000m Row / 4000m Bike In Pairs (IGUG)
Strongman
10M Sled Pull x4
Super Set x5
10 Shouler Press
Max Strict Handstand Push Up / Hold Handstand
Drop Set x2
Deadlift
2-4-6-8
Finisher :
3 Rounds
20 GHD Sit Ups
20 GHD Back Ext.
Bonus :
Banded Leg Rasies
10-10-10
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