CrossFit Rife – CrossFit
Metcon (Time)
COMPETITOR
90sec ring pushup hold
40 db step ups (db’s by side) (50/35lbs)
30 wall ball (20/14lbs)
20 box around the worlds
1min parallette l-sit hold
30 db step ups (db’s by side)
20 wall ball
10 box around the worlds
30sec ring pushup hold
20 db step ups (db’s by side)
10 wall ball
5 box around the worlds
RXD
90sec ring pushup hold
40 db step ups (db’s by side) (45/25lbs)
30 wall ball (20/14lbs)
20 box around the worlds
1min parallette l-sit hold
30 db step ups (db’s by side)
20 wall ball
10 box around the worlds
30sec ring pushup hold
20 db step ups (db’s by side)
10 wall ball
5 box around the worlds
FITNESS
90sec plank hold
30 walking lunges
20 wall ball
10 box around the worlds
1min hollow rock hold
20 walking lunges
10 wall ball
5 box around the worlds
30sec plank hold
10 walking lunges
5 wall ball
3 box around the worlds
