Saturday
RVC – CrossFit
Metcon
work in groups of 2-4. start on different stations. you choose number of reps for gymnastics movements
A: Metcon (No Measure)
Rx =
32 Min EMOM
Min 1 – 5 bench press (across)
Min 2 – strict pull-ups or rope climbs
Min 3 – 10 front rack lunges (climbing or across)
Min 4 – abmat or ghd sit-ups
A1: Bench Press (8 x 5 across)
you may climb a little but record your average weight used for all 8 sets
A2: Metcon (AMRAP – Reps)
Rx=
Total number or strict pull-ups
Rx+ =
Total number of rope climbs
A3: Front Rack Lunge (Sets of 10)
taken from the floor
A4: Metcon (AMRAP – Reps)
Rx =
Total number of abmat situps
Rx+ =
Total number of ghd situps
