CrossFit Rife, CrossFit Rife at North End – CrossFit
Metcon (Time)
“RX+
800m run
30 strict ring dips
1 min static hold on rings
600m run
30 strict ring dips
1 min static hold on rings
400m run
30 ring dips
1 min static hold on rings
RX
800m run
30 ring dips
1 min static hold on rings
400m run
20 ring dips
45 seconds static hold on rings
200m run
10 ring dips
30 seconds static hold on rings
FITNESS
400m run
30 pushups
:45 min pushup plank hold
300m run
20 pushups
:30 seconds pushup plank hold
200m run
10 pushups
:15 seconds push up plank hold”
