SUNDAY

By: 0

CrossFit Rife – CrossFit

Metcon (AMRAP – Reps)

BEYOND RXD

Hang Squat Snatch (75/45lbs)

Burpee

In 6min complete as many reps as possible for each movement,

any way.

Rest 1min

Then, with the same load perform:

3min OH Walking Lunges

* Take 2 reps HSS every time you put the bar down.

Rest 1min

Perform 3min AMRAP Burpees

* If you don’t match your Burpee score from the first 6min, you take off 2 more Burpees for every 1 rep you are away.

RXD

Hang Squat Snatch (45/35lbs)

Burpee

In 6min complete as many reps as possible for each movement, any way.

Rest 1min

Then, with the same load perform:

3min OH Walking Lunges

* Take 2 reps HSS every time you put the bar down.

Rest 1min

Perform 3min AMRAP Burpees

* If you don’t match your Burpee score from the first 6min, you take off 2 more Burpees for every 1 rep you are away.

FITNESS

Overhead Squat

Burpee

In 6min complete as many reps as possible for each movement, any way.

Rest 1min

Then, with the same load perform:

3min Walking Lunges

* Take 2 Overhead Squats off every time you put the bar down.

Rest 1min

Perform 3min AMRAP Burpees

* If you don’t match your Burpee score from the first 6min, you take off 2 more Burpees for every 1 rep you are away.

SESSION PLAN