RVC – CrossFit

View Public Whiteboard

Primer

A: Metcon (Time)

Rx =

800m run

Rx+ =

1 mile run
treadmill or outside. pick your poison. dress warm!

Weightlifting

B: Push Jerk + Split Jerk (EMOM x 7 minutes )

climbing or across

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

6 minute AMRAP of:

12 box jump overs (24,20)

8 dumbbell shoulder to overhead (50s/35s)

Rx+ =

dumbbells (70s/50s)

box jumps (30/24)

Extra

D: Metcon (4 Rounds for time)

1000m row; rest 3 minutes

750 row; rest 2 minutes

500m row; rest 1 minute

250m row