RVC – CrossFit

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Primer

A: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

30 double-unders

20 ab mat situps

Rx+ =

8 minute AMRAP of:

60 double-unders

20 ghd situps

Metcon

B: Metcon (Time)

Rx =

For Time:

Buy-In

1000m Row

Into

10 ring pull-ups

40 dumbbell lunges (35s/25s0

8 ring pull-ups

30 dumbbell lunges (35s/25s)

6 ring pull-ups

20 dumbbell lunges (35s/25s)

4 ring pull-ups

10 dumbell lunges (35s/25s)

2 ring pull-ups

Rx+ =

For Time:

Buy-In

1000m Row

Into

10 ring muscle ups

40 dumbbell lunges (50s/35s0

8 ring muscle ups

30 dumbbell lunges (50s/35s)

6 ring muscle ups

20 dumbbell lunges (50s/35s)

4 ring muscle ups

10 dumbell lunges (50s/35s)

2 ring muscle ups
Rx may also do 5-4-3-2-1 ring muscle ups instead of ring pullups