RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx =

10 Rounds For Time

200m Run

20/15 Calorie Row or Ski

Rx+ =

10 Rounds For Time

400m Run

25/20 Calorie Row or Ski

45 Minute Time Cap

Extra

B: Arms & Abs (AMRAP – Rounds and Reps)

Rx =

10 Minute AMRAP of:

5/3 Strict Pull-ups

15 Abmat Situps

Rx+ =

10 Minute AMRAP of:

7/5 Strict Pull-ups

15 GHD Situps