THURSDAY

CrossFit Rife – CrossFit

Power clean/squat clean and jerk

Part 1:

Complex:

1 Power Clean + Jerk

1 Squat Clean + Jerk

Work up to a heavy load for the Complex

Metcon (Time)

Part 2:

BEYOND RXD

7 Squat Clean and Jerk (155/115lbs)

14 KB Swings (32/24kg)

21 Slamballs (25/20lbs)

3 Rounds

RXD

Part 2:

7 Squat Clean and Jerk (135/95lbs)

14 KB Swings (32/24kg)

21 Slamballs (25/20lbs)

3 Rounds

FITNESS

Part 2:

7 Squat Clean and Jerk

14 KB Swings

21 Slamballs

3 Rounds