RVC – CrossFit

Partner WOD

A: Metcon (AMRAP – Rounds and Reps)

Rx =

for time:

150 calorie row or ski

100 wall balls (20/14)

75 calorie bike

50 dumbbell thrusters (50s/35s)

25 ring dips

Rx+ =

for time:

150 calorie row or ski

100 wall balls (30/20)

75 calorie bike

50 dumbbell thrusters (70s/50s)

25 ring muscle ups

30 minute time cap