THURSDAY

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CrossFit Rife – CrossFit

Metcon (AMRAP – Reps)

BEYOND RXD

30sec DB Power Clean (65/45lbs)

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One DB on shoulder, one by side

RXD

30sec DB Power Clean (55/35lbs)

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One DB on shoulder, one by side

FITNESS

30sec DB Power Clean

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One DB on shoulder, one by side

Scoring

Total DB Power Clean Reps – Farmers Carry Time

* You should keep a running total of the DB Power Clean reps across the 8 rounds.