RVC – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

Rx =

5 rounds of:

1 minute ON /`1 minute OFF

strict pull-ups

dball or sandbag cleans (100/70)

calorie bike

Rx+ =

weighted strict pull-ups (20/14 medball between feet)

sandbag cleans (150/100)

Extra

B: Metcon (Time)

Rx =

5 rounds of:

5 strict handstand pushups

25′ handstand walk

Rx+ =

10 rounds of:

5 strict handstand pushups

25′ handstand walk