RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx =

4 rounds for time:

25/20 Calorie Row

15 Burpees Over Rower

10 Dumbbell Thrusters (50s/35s)

1 Minute Rest

Rx+ =

Dumbbells (70s/50s)

Strength

B: Bench Press (5 sets of 5 reps climbing )