CrossFit Rife – CrossFit
Metcon (AMRAP – Reps)
BEYOND RXD
Hang Squat Snatch (75/45lbs)
Burpee
In 6min complete as many reps as possible for each movement,
any way.
Rest 1min
Then, with the same load perform:
3min OH Walking Lunges
* Take 2 reps HSS every time you put the bar down.
Rest 1min
Perform 3min AMRAP Burpees
* If you don’t match your Burpee score from the first 6min, you take off 2 more Burpees for every 1 rep you are away.
RXD
Hang Squat Snatch (45/35lbs)
Burpee
In 6min complete as many reps as possible for each movement, any way.
Rest 1min
Then, with the same load perform:
3min OH Walking Lunges
* Take 2 reps HSS every time you put the bar down.
Rest 1min
Perform 3min AMRAP Burpees
* If you don’t match your Burpee score from the first 6min, you take off 2 more Burpees for every 1 rep you are away.
FITNESS
Overhead Squat
Burpee
In 6min complete as many reps as possible for each movement, any way.
Rest 1min
Then, with the same load perform:
3min Walking Lunges
* Take 2 Overhead Squats off every time you put the bar down.
Rest 1min
Perform 3min AMRAP Burpees
* If you don’t match your Burpee score from the first 6min, you take off 2 more Burpees for every 1 rep you are away.
SESSION PLAN
