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.
