Friday
RVC – CrossFit
EMOM
A: Metcon (AMRAP – Reps)
40 Min EMOM
30 seconds ON / 30 seconds OFF
Min 1 – Calorie Bike
Min 2 – Dball Over Shoulder (100/70)
Min 3 – Wall Walks
Min 4 – Plate Push 45lbs
Extra
A: 5k Run (Time)
Max Effort 5k Run
40 Min EMOM
30 seconds ON / 30 seconds OFF
Min 1 – Calorie Bike
Min 2 – Dball Over Shoulder (100/70)
Min 3 – Wall Walks
Min 4 – Plate Push 45lbs
Max Effort 5k Run
