RVC – CrossFit

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Primer

A: Metcon (Calories)

Rx =

3 rounds of:

1 minute calorie bike

1 minute rest

1 minute calorie row

1 minute rest

Partner WOD

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

20 power cleans (135/85)

20 dumbbell bench press (50s/35s)

Rx+ =

15 minute AMRAP of:

20 power cleans (185/125)

20 dumbbell bench press (70s/50s)
partion reps anyhow