RVC – CrossFit

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Partner WOD

A: Metcon (AMRAP – Rounds and Reps)

Rx =

30 minute AMRAP of:

100/80 calorie bike

60 toes to bar

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

20 pull-ups

Rx+ =

40 dumbbell shoulder to overhead (70s/50s)

20 bar muscle ups instead of pull-ups