OCT 03

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CrossFit Rife - CrossFitNO 5/6PM FRIDAY OCT 04. LIFTOFF+METCON+SOCIAL!Metcon (Weight)RX+ E2MOMx10 (20 minutes) 12 cal runner (:30 seconds) 3 TNG power snatch *build across sets* RX E2MOMx10 (20 minutes) 10 cal runner (:30 seconds) 3 TNG power snatch *build across sets* Fitness E2MOMx10 (20 minutes) 6 cal runner (:30 seconds)…

OCT 02

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CrossFit Rife - CrossFitNO 5/6PM FRIDAY OCT 04. LIFTOFF+METCON+SOCIAL!Metcon (Time)RX+ 21-15-9 DB snatch burpees 9-15-21 hang DB clean and jerk burpees (65/40) RX 21-15-9 DB snatch burpees 9-15-21 hang DB clean and jerk burpees (50/35) Fitness 21-15-9 DB snatch burpee kickbacks 9-15-21 hang DB clean and jerk burpee kickbacks