3-20

By: 0

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