RVC – CrossFit

Primer

A: Metcon (5 Rounds for time)

Rx =

5 x 500m/400m row; 1 minute rest

slowly increase efforts. not maximal

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

10 burpees over dumbbell

12 single dumbbell box step ups (50/35 to 20”)

Rx+=

8 minute AMRAP of:

10 burpee box jump overs (24/20)

12 double dumbbell box step ups (50s to 24” / 35s to 20”)