Tuesday
RVC – CrossFit
Metcon
A: Metcon (AMRAP – Reps)
Rx =
20 minute EMOM
Min 1 – 45 second bike
Min 2 – Double-unders
Min 3 – Ring dips or ring pull-ups
Min 4 – Rest
Rx+ =
Ring Muscle ups
5 double-unders = 1 rep
1 ring muscle up = 2 reps
Strength
B: Back Squat (3 sets of 8 reps across)
at the same weight as last weeks 3 x7
Extra
C: Metcon (Time)
Rx =
5 rounds of:
2 rope climbs
10 burpees
Rx+ =
5 rounds of:
4 rope climbs
15 burpees
