RVC – CrossFit

Primer

A: Metcon (Time)

Rx = 1 mile run

Strength

B: Deadlift (Heavy Double )

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

11 minute AMRAP of:

10 deadlifts (225/155)

10 dumbbell bench press (50s/35s)

Rx+=

11 minute AMRAP of:

10 deadlifts (275/185)

10 dumbbell bench press (70s/50s)