CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
Filthy Fifty+
50 Box Jumps (24”)
50 Jumping Pull-ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (65/45lbs)
50 Hip Extensions
50 Wall Ball Shots (20/14lbs)
50 Burpees
50 Unbroken Double Unders
RXD
Filthy Fifty
50 Box Jumps (24/20”)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35lbs)
50 Hip Extensions
50 Wall Ball Shots (20/14lbs)
50 Burpees
50 Double unders
FITNESS
Dirty Thirty
30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings
30 Walking Lunges
30 Situps
30 Push Press
30 Hip Extensions
30 Wall Ball Shots
30 Burpees
60 Single Unders
