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SATURDAY

By October 21, 2016No Comments

CrossFit Rife – CrossFit

Metcon (AMRAP – Reps)

BEYOND RXD

5min AMRAP Bar Muscle Ups

3min Hang From Bar

Rest 2min

5min AMRAP meters Row

3min Ring Hold

* Each time you come down from the Hang, you take 3 reps of MU score.

* Each time you come down from the Hold, you take 100m off Row score.

RXD

5min AMRAP Bar Muscle Ups

3min Hang From Bar

Rest 2min

5min AMRAP meters Row

3min Ring Hold

* Each time you come down from the Hang, you take 3 reps of MU score.

* Each time you come down from the Hold, you take 100m off Row score.

FITNESS

5min AMRAP Burpee

3min Hold at the bottom position in Ring Row

Rest 2min

5min AMRAP meters Row

3min Plank

* Each time you come down from the Hang, you take 3 reps of Burpee score.

* Each time you come down from the Hold, you take 100m off Row score.

Scoring = (Total MU Reps + Total Rowing Metres) – (Total Rep Deduction from MU and Rowing)