FRIDAY

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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