CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
0-5min
Assault Bike 60/50cals
5-10min
30 Thruster (155/115lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (155/115lbs)
RXD
0-5min
Assault Bike 50/40cals
5-10min
30 Thruster (135/95lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (135/95lbs)
FITNESS
0-5min
Assault Bike 30/20cals
5-10min
30 Thruster
10-15min
Run 800m
15min +
25 DB Hang Squat Clean
Scoring = Time taken to complete each one added together to get one total time. This means you need to keep track of how long each movement takes for the four sections.
