Friday
RVC – CrossFit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
Rx =
12 minute AMRAP of:
20 wall balls (20/14)
15 AbMat Situps
Rx+ =
12 minute AMRAP of:
25 wall balls (20/14)
15 GHD Situps
Strength
B: Dumbbell Bench Press (5 Sets of 15 Reps Across)
2 minutes rest between sets
Extra
C: Metcon (AMRAP – Reps)
AMRAP 6
50/35 calorie bike
In remaining time Bar Muscle ups
*score is number of bar muscle ups
