SUNDAY

By: 0

CrossFit Rife – CrossFit

Metcon (Time)

BEYOND RXD

Partner 1: Holds Barbell in the Front Rack while

Partner 2 performs 1 round of:

12 Box Jumps (24/20”)

6 Burpees

12 Wall Ball (20/14lbs)

* Switch until both Partners have performed 5 rounds of each station.

* Use 70% of 1 Rep Max Front Squat for the load.

* 3 Burpee Penalty performed at the end each time someone drops the weight.

RXD

Partner 1: Holds Barbell in the Front Rack while

Partner 2 performs 1 round of:

12 Box Jumps (24/20”)

6 Burpees

12 Wall Ball (20/14lbs)

* Switch until both Partners have performed 5 rounds of each station.

* Use 60% of 1 Rep Max Front Squat for the load.

* 3 Burpee Penalty performed at the end each time someone drops the weight.

FITNESS

Partner 1: Holds Dumbbells in the Front Rack while

Partner 2 performs 1 round of:

10 Step Ups

6 Burpees

10 Wall Ball

* Switch until both Partners have performed 5 rounds of each station.

* 3 Burpee Penalty performed at the end each time someone drops the weight.