CrossFit Rife – CrossFit
Metcon (AMRAP – Reps)
BEYOND RXD
5min AMRAP Bar Muscle Ups
3min Hang From Bar
Rest 2min
5min AMRAP meters Row
3min Ring Hold
* Each time you come down from the Hang, you take 3 reps of MU score.
* Each time you come down from the Hold, you take 100m off Row score.
RXD
5min AMRAP Bar Muscle Ups
3min Hang From Bar
Rest 2min
5min AMRAP meters Row
3min Ring Hold
* Each time you come down from the Hang, you take 3 reps of MU score.
* Each time you come down from the Hold, you take 100m off Row score.
FITNESS
5min AMRAP Burpee
3min Hold at the bottom position in Ring Row
Rest 2min
5min AMRAP meters Row
3min Plank
* Each time you come down from the Hang, you take 3 reps of Burpee score.
* Each time you come down from the Hold, you take 100m off Row score.
Scoring = (Total MU Reps + Total Rowing Metres) – (Total Rep Deduction from MU and Rowing)
