CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
Teams of 4:
500m Row
30 Burpees
40 GHD Situps
100m OH BB Walk (155/105lbs)
Run 1km
* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done
with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.
RXD
Teams of 4:
500m Row
25 Burpees
25 GHD Situps
100m OH BB Walk (135/95lbs)
Run 800m
* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done
with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.
FITNESS
Teams of 4:
500m Row
20 Burpees
30 Situps
100m 1 Arm OH DB Walk
Run 800m
* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done
with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.
