RVC – CrossFit

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Primer

A: Metcon (Calories)

Rx=

4 minutes bike, row or ski

2 minutes rest

4 minute bike, row or ski

Strength

B: Pause Front Squat (2 – 2 – 2 – 2 climbing)

2-3 Second Pause in the bottom. No Bounce

Metcon

C: Metcon (AMRAP – Reps)

Rx =

11 minute AMRAP of:

20 – 40 – 60 – 80 – 100….

double-unders

10 – 20 – 30 – 40 – 50…

front rack lunges (95/65)

Rx+ =

lunges (135/95)

Extra

D: Metcon (AMRAP – Reps)

Rx =

3 sets of max unbroken ring pull-ups and ring dips; rest 3 minutes

Rx+ =

3 sets of max unbroken ring muscle ups; rest 3 minutes