RVC – CrossFit

Primer

A: Metcon (Distance)

Rx =

Death By Shuttle Run

Min 1 – 50′ shuttle run (25′ down & back)

Min 2 – 100′ shuttle run

Min 3 – 150′

Min 4 – 200′

Min 5 – 250′

Min 6 – 300′

etc…

Weightlifting

B: Split Jerk (2-2-2-2 climbing )

Metcon

B: Metcon (Time)

Rx=

11 minute AMRAP of:

75 double-unders

15 toes to bar

15 shoulder-to-overhead (115/85)

Rx+=

11 minute AMRAP of:

100 double-unders

25 toes to bar

15 shoulder-to-overhead (155/105)
Scale toes to bar to v-ups.