FRIDAY

CrossFit Rife – CrossFit

BENCH PRESS

BEYOND RXD/RXD

Part 1:

Find a Heavy 3RM Bench Press

FITNESS

Part 1:

Find a Moderate 3RM Bench Press

Metcon (Time)

BEYOND RXD

Part 2:

24 Bench Press @ 70% of above weight

72 Air Squats

48 Alternating Pistols

RXD

Part 2:

24 Bench Press @ 60% of above weight

60 Air Squats

32 Alternating Pistols

FITNESS

Part 2:

24 Bench Press

42 Air Squats

24 Walking Lunges