RVC – CrossFit

View Public Whiteboard

Primer

A: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

10 box jump or step-ups (24/20)

2 wall walks or 15′ handstand walk

Rx+=

8 minute AMRAP of:

10 box jumps or step-ups (24/20)

30′ handstand walk

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

10 calorie ski or row

10 dumbbell lunges (50s/35s)

10 calorie bike

10 dumbbell lunges (50s/35s)

Rx+ =

15 minute AMRAP of:

15 calorie ski or row

10 dumbbell lunges (70s/50s)

15 calorie bike

10 dumbbell lunges (70s/50s)