MONDAY

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CrossFit Rife - CrossFitMetcon (Time)Competitor 0-5min Assault Bike 60/50cals 5-10min 30 Cluster (155/115lbs) 10-15min Run 800m 15min + 25 Squat Clean (155/115lbs) RXD 0-5min Assault Bike 50/40cals 5-10min 30 Cluster (135/95lbs) 10-15min Run 800m 15min + 25 Squat Clean (135/95lbs) Fitness 0-5min Assault Bike 30/20cals 5-10min 30 Power Clean and…

TUESDAY

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CrossFit Rife - CrossFitMetcon (Time)Competitor 14 Parallette Passthroughs 7 Shoulder Press (115/75lbs) 14 Back Squat 7 Burpee Box Jump (30/24”) 5 Rounds RXD 14 Parallette Passthroughs 7 Shoulder Press (95/65lbs) 14 Back Squat 7 Burpee Box Jump (24/20”) 5 Rounds Fitness 14 Passthroughs 7 Shoulder Press 14 Back Squat 7…

SUNDAY

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CrossFit Rife - CrossFitMetcon (AMRAP - Rounds and Reps)Competitor 2-4-6-8-10… KB SDHP (32/24kg) Over/Unders (24/20”) Clean and Jerk (115/75lbs) As far as you can go in 14min RXD 2-4-6-8-10… KB SDHP (24/16kg) Over/Unders (24/20”) Clean and Jerk (95/65lbs) As far as you can go in 14min Fitness 2-4-6-8-10… KB SDHP…