RVC – CrossFit

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Metcon

5 minutes Rest between Part A & B.

You don’t need to reset rower or bike for this workout but do not count rollover calories. Add on to the number thats on the screen.

A: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

25/20 calorie row

15 toes to bar

50 double-unders

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

20/15 calorie bike

10 dumbbell snatch (50/35)

10 pull-ups or 5/4 bar muscle ups

Rx+ =

10 dumbbell snatch (70/50)

10 bar muscle ups

Extra

C: Three Position Snatch (E2M x 6 sets @70%)

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)