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By December 10, 2016No Comments

CrossFit Rife – CrossFit

Metcon (Time)

BEYOND RXD

100m Dble KB Carry in Front Rack (20/12kgs)

20 Hip Extension

2 Legless Rope Climb

200m Dble KB Carry in Front Rack (20/12kgs)

30 Hip Extension

4 Legless Rope Climb

400m Dble KB Carry in Front Rack (20/12kgs)

40 Hip Extension

6 Legless Rope Climb

RXD

100m Dble KB Carry in Front Rack (16/12kgs)

20 Hip Extension

2 Rope Climb

200m Dble KB Carry in Front Rack (16/12kgs)

30 Hip Extension

4 Rope Climb

400m Dble KB Carry in Front Rack (16/12kgs)

40 Hip Extension

6 Rope Climb

FITNESS

100m Dble DB Carry in Front Rack

20 Good Mornings

3 Seated Rope Climb

200m Dble DB Carry in Front Rack

30 Good Mornings

6 Seated Rope Climb

400m Dble DB Carry in Front Rack

40 Good Mornings

9 Seated Rope Climb