CrossFit Rife – Rise Fitcamp
Metcon (No Measure)
0:00-14:00
1 mile Run
then 3 Rounds
150m Row
10 Air Squats
IF done Run/Walk for distance with time left in the 14 mins
2 minutes of Rest
16:00-22:00
:45 Fast
:60 recovery
x4
2 minutes of Rest
24:00-30:00
Step up to knee raise x 10 total
Lunge to Press OH to Stand 10 total
Alt V-ups x 20 total
