RVC – CrossFit

Metcon

8 minutes rest between A & B

A: Metcon (AMRAP – Reps)

Rx =

12 minute AMRAP of:

1-2-3-4-5-6-7-8-9…etc

c2b pull-ups / pull-ups

deadlifts (225/155)

Rx+ =

12 minute AMRAP of:

1-2-3-4-5-6-7-8-9-etc..

ring muscle ups

deadlifts (315/215)

B: Metcon (AMRAP – Rounds and Reps)

Rx =

12 minute AMRAP of:

25/20 calorie row or 20/15 calorie bike

10 dumbbell bench press (50s/35s)

Rx+ =

12 minute AMRAP of:

25/20 calorie row or 20/15 calorie bike

10 dumbbell bench press (70s/50s)