RVC – CrossFit

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Metcon

The pool is 25 yards long. 550 yards = 500m = 11 laps down & back.

Each run starts and ends on the man hole covers. Grab a hand towel at the entrance to the pool to wipe off quickly before jumping in. Once you finish the swim, head back out for 3 more laps to lucent drive.

Run Swim Run (Time)

Rx+ =

1.5 Mile Run

500m Swim

1.5 Mile Run

Rx =

1.5 Mile Run

2k Row or Ski

1.5 Mile Run

Extra

C: Metcon (Time)

Rx =

3 rounds for time:

5 ring muscle ups

10 dball cleans (100/70)

Rx+ =

3 rounds for time:

10 ring muscle ups

10 sandbag cleans (150/100)