THURSDAY

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CrossFit Rife – CrossFit

Metcon (AMRAP – Reps)

BEYOND RXD/RXD

1min Row

30sec Rest

45sec Handstand Hold

15sec Rest

1min Row

30sec Rest

45sec Iron Cross Hold

15sec Rest

3 Rounds

FITNESS

1min Row

30sec Rest

45sec Plank Hold

15sec Rest

1min Row

30sec Rest

45sec Single Arm Iron Cross Hold

15sec Rest

3 Rounds

Scoring

Total Calories Rowed