CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
100m Dble KB Carry in Front Rack (20/12kgs)
20 Hip Extension
2 Legless Rope Climb
200m Dble KB Carry in Front Rack (20/12kgs)
30 Hip Extension
4 Legless Rope Climb
400m Dble KB Carry in Front Rack (20/12kgs)
40 Hip Extension
6 Legless Rope Climb
RXD
100m Dble KB Carry in Front Rack (16/12kgs)
20 Hip Extension
2 Rope Climb
200m Dble KB Carry in Front Rack (16/12kgs)
30 Hip Extension
4 Rope Climb
400m Dble KB Carry in Front Rack (16/12kgs)
40 Hip Extension
6 Rope Climb
FITNESS
100m Dble DB Carry in Front Rack
20 Good Mornings
3 Seated Rope Climb
200m Dble DB Carry in Front Rack
30 Good Mornings
6 Seated Rope Climb
400m Dble DB Carry in Front Rack
40 Good Mornings
9 Seated Rope Climb
