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THURSDAY

By October 19, 2016No Comments

CrossFit Rife – CrossFit

Metcon (Time)

BEYOND RXD

0-5min

Assault Bike 60/50cals

5-10min

30 Thruster (155/115lbs)

10-15min

Run 800m

15min +

25 Hang Squat Clean (155/115lbs)

RXD

0-5min

Assault Bike 50/40cals

5-10min

30 Thruster (135/95lbs)

10-15min

Run 800m

15min +

25 Hang Squat Clean (135/95lbs)

FITNESS

0-5min

Assault Bike 30/20cals

5-10min

30 Thruster

10-15min

Run 800m

15min +

25 DB Hang Squat Clean

Scoring = Time taken to complete each one added together to get one total time. This means you need to keep track of how long each movement takes for the four sections.