RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

7 minute AMRAP of:

10 bar facing burpees

5 ring dips or 2/1 ring muscle ups

Rx+ =

7 minute AMRAP of:

10 bar facing burpees

4/3 ring muscle ups

Strength

B: Back Squat (5 – 5 – 5 – 5 Climbing )

Extra

C: Metcon (4 Rounds for time)

Rowing

4 x 750m; 2 minutes rest