RVC – CrossFit

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Primer

A: Metcon (Time)

Rx =

5 rounds of:

15/12 calorie bike or row

30 double-unders

Rx+ =

5 rounds of:

20/15 calorie bike or row

50 double-unders

**12 minute time cap**

Weightlifting

B: Snatch (Every 30 Seconds x 15 sets)

80-85%

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

12 dumbbell snatch (50/35)

7 handstand pushups

Rx+ =

strict handstand pushups

Extra

D: Metcon (Time)

Rx =

for time:

2 – 4 – 6 – 8 -10

ring muscle ups

*200m run after each round