CrossFit Rife – CrossFit
FERN TEST #3 (AMRAP – Rounds and Reps)
FERN TEST #3
EMOM 12 Alternating
Odd: Mary
5 HSPU
10 Pistols
15 Pull ups
Even: Nate
2 Muscle Ups
4 HSPU
8 KBS 70/55
Fitness
EMOM 12 Alternating every 2 minutes
0-2
5 box pike push ups
10 1 legged box squats
15 ring rows
2-4
2 muscle up transitions
4 box pike push ups
8 KBS
4-6
5 Box pike push ups
10 1 legged box squats
15 ring rows
6-8
2 muscles ups transitions
4 box pike push ups
8 KBS
8-10
5 Box pike push ups
10 1 legged box squats
15 ring rows
10-12
2 muscle up transitions
4 box pike push ups
8 KBS
