RVC – CrossFit

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Primer

A: Metcon (Calories)

Rx =

3 rounds of:

1 minute bike

1 minute row

1 minute rest
75% effort

Metcon

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
15 minute time cap*

Extra

C: Back Squat (Moderately Heavy Set of 5 )