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Sunday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) PLAY A GAME! Workout Metcon (Time) 3 ROUNDS FOR TIME 15-12-9 Plate Ground to...
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Saturday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MIN (w/light KB) 30 Single Unders 5/5 SA Ring Row (easy...
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Friday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Quick Rounds (5:00 Cap) 10 Wall Ball Front Squats 20 Mtn. Climbers 10...
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Thursday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges...
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Wednesday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Box Step-Overs :30 Cross Body Hold/Side 10 KB Deadlifts -1:00 Rest...
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Tuesday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA #1 :20 ON // :10 OFF; 8 ROUNDS MVMT 1 – Slam Ball...
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Monday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 3 Push-Up to Pike (Down Dog) 4 LIGHT KB Suitcase...
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Sunday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Up Downs :30 Alt. Box Step Ups :30 Single Arm DB/KB...
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Saturday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 30 Single Unders :20 Down Dog w/Alt. Calf Stretch 10...
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Friday

Rubicon CrossFit – RCFit30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MIN CAP) 8 Plate Deadlifts 6 Alt. Bodyweight Lunges 4 Plate...
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