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CrossFit Rife – CrossFit

Skill Development

Warm-up (No Measure)

Before warm up, 1 max set muscle up

3 sets 60% max

Rest 1 minute between each


Metcon (Weight)


**every minute you will increase 5 or 10#


Men will start @ 95#

Women will start @ 65#

*You will record your ending weight and you may make notes on other weights used*