RVC – CrossFit

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Metcon

Some athletes start with A. Some start with B.

A: Metcon (Time)

Rx =

10 rounds for time:

25 double-unders

10/7 calorie ski Erg

Rx+ =

10 rounds for time:

45 double-unders

15/12 calorie ski Erg

18 minute time cap.

B: Metcon (Time)

Rx =

for time:

40 – 30 – 20 – 10

calorie assault bike

ab mat situps

Rx+ =

GHD sit-ups

Rx++ =

Add 4 – 3 – 2 – 1 rope climbs at the end of each round.
18 minute time cap