RVC – CrossFit

Partner WOD

A: Metcon (AMRAP – Rounds and Reps)

Rx =

20 minute AMRAP of:

100 calorie row

50 burpee box jump overs (24/20)

Rx+ =

20 minute AMRAP of:

100 calorie row

50 burpee box jump overs (30/24)

Extra

B: Metcon (3 Rounds for time)

Rx =

3 x 1 mile run; 3-5 minute rest

C: Dumbbell Snatch Ladder (Time)

Rx =

40 db snatch (40/25)

30 db snatch (50/35)

20 db snatch (70/50)

Rx+ =

40 db snatch (50/35)

30 db snatch (70/50)

20 db snatch (95/65)