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MONDAY

By April 23, 2017No Comments

CrossFit Rife – CrossFit

Metcon (Time)

BEYOND RXD

Max 1km Row

Rest 3min

Max Set Front Squat @ (135/95lbs)

Rest 3min

Max 500m Row

Rest 2min

Max Set Front Squat @ (135/95lbs)

Rest 2min

Max 250m Row

Rest 1min

Max Set Front Squat @ (135/95lbs)

* Without putting BB down.

RXD

Max 1km Row

Rest 3min

Max Set Front Squat @ (115/75lbs)

Rest 3min

Max 500m Row

Rest 2min

Max Set Front Squat @ (115/75lbs)

Rest 2min

Max 250m Row

Rest 1min

Max Set Front Squat @ (115/75lbs)

* Without putting BB down.

FITNESS

Max 750m Row

Rest 3min

20 Front Squat @ (45/35lbs)

Rest 3min

Max 500m Row

Rest 2min

20 Front Squat @ (45/35lbs)

Rest 2min

Max 250m Row

Rest 1min

20 Front Squat @ (45/35lbs)

Scoring

Total time – total reps.

* Take total time and subtract total reps (add all reps from 3 rounds of Squats)

* Include the rest time in total time.