RVC – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

30 minute AMRAP of:

400m run

15 burpee box jump overs (24/20)

500m row

160′ farmers carry (70s/50s)
farmers carry is done on the black in 4 x 40″ sections. put all rowers on the turf. some people can start with run while others start with row to share dumbbells and kettlebells.

sub 25/20 cal bike for run as needed.