RVC – CrossFit

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Primer

Metcon (Time)

Rx =

800m run
lucent drive or two building laps

Metcon

A: Metcon (AMRAP – Reps)

Rx+=

10 minute Ascending Ladder of:

1-2-3-4-5-6-7…

ring pull-ups & ring pushups, or jumping ring muscle ups

10-20-30-40-50-60-70…

double-unders

Rx+=

10 minute Ascending Ladder of:

1-2-3-4-5-6-7…

ring muscle ups

10-20-30-40-50-60-70…

double-unders

Strength

B: Deadlift (3 sets of 10 reps across)