RVC – CrossFit

Primer

A: Metcon (Calories)

Rx =

3 minute ski

2 minute rest

3 min row

2 minute rest

3 min bike

2 minute rest

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

3 wall walks

6 deadlifts (225/155)

Rx+ =

(275/185)

Strength

C: Bench Press (Heavy set of 5 )