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CrossFit Rife – Rise Fitcamp

Metcon (No Measure)

0:00-6:00

:30 Fast

:60 recovery

x4

2 minutes of Rest

8:00-10:00

Hollow Rock Hold Chest Press x 10 each side

Hollow Rock Hold for the remainder of time

1 minute of Rest

11:00-16:00

DB Snatch x 5 each

DB Suitcase Squat x 5 each

DB Clean and Press x 5 each

2 minutes of Rest

18:00-24:00

:60 fast

:60 Recovery

x3

2 minutes of Rest

26:00-32:00

Burpees x 6

Air Squat x 10

Push ups x 6

Air Squat x 10