Wednesday
RVC – CrossFit
Partner Primer
A: Metcon (Time)
Rx =
5k/4k row; rotating every 500/400m
If done solo, do 5 rounds of 500m/400m with 90 second rest between sets.
Metcon
B: Metcon (Time)
Rx=
21 – 15 – 9
dumbbell thrusters (50s/35s)
toes to bar
Rx+ =
9 – 15 – 21 – 15 – 9
dumbbell thrusters (50s/35s)
toes to bar
