RVC – CrossFit

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Strength

A: Back Squat (3 sets of 7 reps across)

70%

week 1 of 4

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

20 minute AMRAP of:

10 pushups

15 air squats

20/15 calorie row

Extra

C: Metcon (Time)

Rx =

5 rounds of:

15/12 calorie bike

10 dballs over shoulder (100/70)