CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
Max 1km Row
Rest 3min
Max Set Front Squat @ (135/95lbs)
Rest 3min
Max 500m Row
Rest 2min
Max Set Front Squat @ (135/95lbs)
Rest 2min
Max 250m Row
Rest 1min
Max Set Front Squat @ (135/95lbs)
* Without putting BB down.
RXD
Max 1km Row
Rest 3min
Max Set Front Squat @ (115/75lbs)
Rest 3min
Max 500m Row
Rest 2min
Max Set Front Squat @ (115/75lbs)
Rest 2min
Max 250m Row
Rest 1min
Max Set Front Squat @ (115/75lbs)
* Without putting BB down.
FITNESS
Max 750m Row
Rest 3min
20 Front Squat @ (45/35lbs)
Rest 3min
Max 500m Row
Rest 2min
20 Front Squat @ (45/35lbs)
Rest 2min
Max 250m Row
Rest 1min
20 Front Squat @ (45/35lbs)
Scoring
Total time – total reps.
* Take total time and subtract total reps (add all reps from 3 rounds of Squats)
* Include the rest time in total time.
