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By November 26, 2017No Comments

CrossFit Rife – CrossFit

FERN TEST #3 (AMRAP – Rounds and Reps)

FERN TEST #3

EMOM 12 Alternating

Odd: Mary

5 HSPU

10 Pistols

15 Pull ups

Even: Nate

2 Muscle Ups

4 HSPU

8 KBS 70/55

Fitness

EMOM 12 Alternating every 2 minutes

0-2

5 box pike push ups

10 1 legged box squats

15 ring rows

2-4

2 muscle up transitions

4 box pike push ups

8 KBS

4-6

5 Box pike push ups

10 1 legged box squats

15 ring rows

6-8

2 muscles ups transitions

4 box pike push ups

8 KBS

8-10

5 Box pike push ups

10 1 legged box squats

15 ring rows

10-12

2 muscle up transitions

4 box pike push ups

8 KBS