01-04

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CrossFit Rife - CrossFitMetcon (Distance)For Distance, 3 Rounds of: 1.) 5 Mins. to Complete: 500m Run MAX Distance Row REST 5 Mins. -------------------------------- 2.) 5 Mins. to Complete: 400m Run MAX Distance Row REST 5 Mins. -------------------------------- 3.) 5 Mins. to Complete: 300m Run MAX Distance Row REST 5 Mins.

01-03

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CrossFit Rife - CrossFitMetcon (AMRAP - Rounds and Reps)15 Min. AMRAP of: 1.) 15 Ring Dips 15 Burpee Box Jump Overs (24/20) 60’ Handstand Walk *Must go 30’ unbroken* --------------------------------- 2.) 10 Ring Dips 15 Burpee Box Jump Overs (24/20) 60’ Handstand Walk --------------------------------- 3.) 8 Dips 12 Burpee Kick…

01-02

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CrossFit Rife - CrossFitMetcon (Weight)1.) Muscle Snatch 3-3-3 Overhead Squat 2-2-2 High Hang Snatch 1-1-1 --------------------------------- 2.) Muscle Snatch 3-3-3 Overhead Squat 2-2-2 High Hang Snatch 1-1-1 --------------------------------- 3.) Muscle Snatch 3-3-3 Overhead Squat 2-2-2 High Hang Snatch 1-1-1