CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
In Teams of 3:
While one person completes 400m Double KB Shoulder Carry, the other 2 perform AMRAP:
8 DB Step Ups
50m Crab Walk
4 Burpees
Alternate Rounds (person 1 does 1, then person 2 does 1)
Each Person performs 1 x 400m DB Carry.
RXD
In Teams of 3:
While one person completes 400m Double KB Shoulder Carry, the other 2 perform AMRAP:
8 DB Step Ups
50m Crab Walk
4 Burpees
Alternate Rounds (person 1 does 1, then person 2 does 1)
Each person performs 1 x 400m DB Carry.
FITNESS
In Teams of 3:
While one person completes 400m Double KB Shoulder Carry, the other 2 perform AMRAP:
8 Step Ups
50m Crab Walk
4 Burpees
Alternate Rounds (person 1 does 1, then person 2 does 1)
Each person performs 1 x 400m DB Carry.
