RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

30 minute AMRAP of:

400m run

10 pull-ups

20 pushups

30 air squats

Rx+ =

Weight Vest (20/14)
May sub 500m row or 1200m bike for run

If you use the outdoor rig, run to the grass before returning to the rig. If you start inside, you can just go straight out and straight in the door.