RVC – CrossFit

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Primer

A: Metcon (Time)

Rx =

2 rounds of:

500m row

50 abmat situps

Rx+ =

2 rounds of:

750m row

25 ghd situps

Strength

B: Shoulder Press (3 – 3 – 3 – 3 climbing )

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

12 minute AMRAP of:

3 strict pull-ups

6 pushups

9 kettlebell swings (53/36)