Skip to main content
Latest WOD

SUNDAY

By July 15, 2017No Comments

CrossFit Rife – CrossFit

Metcon (Time)

COMPETITOR

4min Assault Bike

4 Squat Clean (115/75lbs)

6 Front Squat

8 Knees to Elbows

4 Rounds

3min Assault Bike

RXD

4min Assault Bike

4 Squat Clean (95/65lbs)

6 Front Squat

8 Knees to Elbows

4 Rounds

3min Assault Bike

FITNESS

4min Assault Bike

4 Power Clean

6 Front Squat

8 Situps

4 Rounds

3min Assault Bike

Scoring

Time to complete the workout – total calories accumulated on assault bike.

* So, if their time is 11min for the total workout (include the 7min of assault bike) and they performed 80 total calories (4min and 3min combined), that would equate to 1.20min in time and their score would be 11min-1.20min = 9.40min.