CrossFit Rife – CrossFit
Metcon (Time)
1)
10 rope climbs (every other leg less)
100m KB front rack carry
100m farmers carry
1 mile run
100m farmers carry
100m KB front rack carry
10 rope climbs (every other leg less)
(72/55)
——————-
2)
10 rope climbs
100m KB front rack carry
100m farmers carry
1 mile run
100m farmers carry
100m KB front rack carry
10 rope climbs
(55/35)
—————–
3)
7 rope clamps/puls
100m single KB front rack carry
100m farmers carry
800m mile run
100m farmers carry
100m single KB front rack carry
7 rope clamps/pulls
Metcon (Time)
1)
10 Muscle ups
100m KB front rack carry
100m farmers carry
1 mile run
100m farmers carry
100m KB front rack carry
10 Muscle ups
——————-
2)
10 Muscle ups
100m KB front rack carry
100m farmers carry
1 mile run
100m farmers carry
100m KB front rack carry
10 Muscle ups
—————–
3)
7 Muscle up transitions
100m single KB front rack carry
100m farmers carry
800m mile run
100m farmers carry
100m single KB front rack carry
7 Muscle up transitions
