RVC – CrossFit

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Metcon

A: Metcon (Calories)

Rx =

5 rounds of:

1 minute Calorie Bike

1 minute Calorie Ski

1 minute Rest

B: Metcon (AMRAP – Reps)

Rx =

15 minute EMOM

Min 1 – strict pull-ups

Min 2 – dumbbell bench press (50s/35s)

Min 3 – abmat situps

Rx+ =

15 minute EMOM

Min 1 – strict pull-ups

Min 2 – dumbbell bench press (70s/50s)

Min 3 – ghd situps