RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

20 minute AMRAP of:

50/40 calories

100 single-unders or 50 double-unders

Rx+ =

20 minute AMRAP of:

50/40 calories

100 double-unders

Strength

B1: Incline Dumbbell Bench Press (5 x 8)

Superset with 5 x 8e Dumbbell Row

B2: Dumbbell Row (5 x 8)