SUNDAY

By: 0

CrossFit Rife – CrossFit

Metcon (Time)

BEYOND RXD

Teams of 4:

500m Row

30 Burpees

40 GHD Situps

100m OH BB Walk (155/105lbs)

Run 1km

* Each person feeds into the 500m row one at a time.

* No one can move to the next station until everyone is done

with their movement.

* EVERYONE runs the 800m together once everyone is done with the OH Walk.

RXD

Teams of 4:

500m Row

25 Burpees

25 GHD Situps

100m OH BB Walk (135/95lbs)

Run 800m

* Each person feeds into the 500m row one at a time.

* No one can move to the next station until everyone is done

with their movement.

* EVERYONE runs the 800m together once everyone is done with the OH Walk.

FITNESS

Teams of 4:

500m Row

20 Burpees

30 Situps

100m 1 Arm OH DB Walk

Run 800m

* Each person feeds into the 500m row one at a time.

* No one can move to the next station until everyone is done

with their movement.

* EVERYONE runs the 800m together once everyone is done with the OH Walk.