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SUNDAY

By October 29, 2016No Comments

CrossFit Rife – CrossFit

Metcon (Time)

BEYOND RXD

Filthy Fifty+

50 Box Jumps (24”)

50 Jumping Pull-ups

50 Kettlebell Swings (24/16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (65/45lbs)

50 Hip Extensions

50 Wall Ball Shots (20/14lbs)

50 Burpees

50 Unbroken Double Unders

RXD

Filthy Fifty

50 Box Jumps (24/20”)

50 Jumping Pull-ups

50 Kettlebell Swings (16/12kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45/35lbs)

50 Hip Extensions

50 Wall Ball Shots (20/14lbs)

50 Burpees

50 Double unders

FITNESS

Dirty Thirty

30 Box Jumps

30 Jumping Pull-ups

30 Kettlebell Swings

30 Walking Lunges

30 Situps

30 Push Press

30 Hip Extensions

30 Wall Ball Shots

30 Burpees

60 Single Unders