CrossFit Rife, CrossFit Rife at North End – CrossFit
Metcon (AMRAP – Rounds and Reps)
“31 HEROES
(partner wod)
31 minute AMRAP
8 thrusters (155/105)
6 rope climbs
11 box jumps (30/24)
400m run sand bag/plate run (45/25)
*while parter 1 works on wod, partner 2 runs a 400m run w/ 45lb plate/sandbag*
*when partner 2 returns, partner 1 runs while partner 2 continues on reps where 1 left off*
FITNESS
(partner wod)
31 minute AMRAP
8 thrusters
6 seated pullups/ ring rows
11 box step ups
400m run
*while parter 1 works on wod, partner 2 runs a 400m run w/ 45lb plate/sandbag*
*when partner 2 returns, partner 1 runs while partner 2 continues on reps where 1 left off*”
