RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

20 minute AMRAP of:

30/25 calorie row

10 dumbbell shoulder to overhead (35s/25s)

12 dumbbell box step-overs (35s/25s)

40 double-unders

Rx+ =

20 minute AMRAP of:

30/25 calorie row

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

12 dumbbell box step-overs (50s/35s)

80 double-unders

Extra

B: Metcon (Time)

Rx=

5 rounds for time:

10 calorie bike

10 calorie ski

Rx+ =

5 rounds for time:

15 calorie bike

15 calorie ski