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Latest WOD


CrossFit Rife – CrossFit

Metcon (Time)

Halloween Partner WOD


With a partner

100 DB Push Press

Medicine Ball Bear Hug 30/20

100 Wall Ball 30/20

Wall sit

100 Burpees to 6″ Target

Plank Hold

1000M Row


60 DB Push Press 50/35

Medicine Ball Bear Hug 20/14

60 Wall Ball 20/14

Wall Sit

60 Burpees to 6″ target

Plank Hold

750M Row

***Split work however you want. Only one person can work at a time and the partner must be doing the paired hold. For the row, you rest while your partner works***