CrossFit Rife – CrossFit
Metcon (AMRAP – Reps)
BEYOND RXD
From 0-3min perform:
100 Double Unders
From 3-6min perform:
50 Double Unders
10 Squat Snatch (135/95lbs)
From 6-9min perform:
25 Double Unders
5 Squat Snatch (135/95lbs)
2 Rounds
From 9-12min perform:
AMRAP Power Snatch (95/65lbs)
RXD
From 0-3min perform:
80 Double Unders
From 3-6min perform:
40 Double Unders
10 Squat Snatch (115/75lbs)
From 6-9min perform:
20 Double Unders
5 Squat Snatch (115/75lbs)
2 Rounds
From 9-12min perform:
AMRAP Power Snatch (75/45lbs)
FITNESS
From 0-3min perform:
80 Fast Feet Jumps (video)
From 3-6min perform:
40 Fast Feet Jumps
10 Power Snatch
From 6-9min perform:
20 Fast Feet Jumps
5 Power Snatch
2 Rounds
From 9-12min perform:
AMRAP Power Snatch
**record Power Snatch reps then record all other components of workout in notes section
