WEDNESDAY

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CrossFit Rife – CrossFit

Weighted Pull Up

BEYOND RXD/RXD

Part 1

Work Up to a Heavy 1RM Weighted Pullup

FITNESS

Part 1

Work Up to a Heavy 5RM Barbell Inverted Row

Metcon (Time)

BEYOND RXD

Part 2

3 Weighted Pullup

5 Strict Pullup

7 Kipping Pullups

5 Rounds

* Rounds are done unbroken.

RXD

Part 2

3 Weighted Pullup

4 Strict Pullup

5 Kipping Pullups

5 Rounds

* Rounds are done unbroken.

FITNESS

Part 2

10 Barbell Inverted Row

10 Jumping Chest to Bar Pullups

5 Rounds