FRIDAY

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CrossFit Rife – CrossFit

Metcon (Time)

BEYOND RXD

30 Double Unders

3min Squat Hold

30 DB Weighted Pistols

60 Double Unders

2min Wall Squat Hold

20 DB Weighted Pistols

90 Double Unders

1min Squat Hold

10 DB Weighted Pistols

RXD

30 Double Unders

3min Squat Hold

30 Pistols

60 Double Unders

2min Wall Squat Hold

20 Pistols

90 Double Unders

1min Squat Hold

10 Pistols

FITNESS

50 Single Unders

2min Squat Hold

30 Walking Lunges

80 Single Unders

1min Wall Squat Hold

20 Walking Lunges

100 Single Unders

45sec Squat Hold

10 Walking Lunges