RVC – CrossFit

Partner WOD

A: Metcon (AMRAP – Rounds and Reps)

Rx =

20minute AMRAP of:

Buy-In: 200/150 calorie bike

Then AMRAP of:

40 pull-ups

40 dumbbell shoulder to overhead (50s/35s)

Rx+ =

20 minute AMRAP of:

Buy-In: 200/150 calorie bike

Then AMRAP of:

12 rope climbs

40 dumbbell shoulder to overhead (70s/50s)
Score is the number of Rounds &Reps or pull-ups and DB s20