RVC – CrossFit

Metcon

A: Metcon (Calories)

Rx =

18 minute EMOM

Min 1 – 10/7 calorie bike

Min 2 – 12/10 calorie row

Min 3 – 12/10 calorie ski

Rx+ =

18 minute EMOM

Min 1 – 15/10 calorie bike

Min 2 – 18/12calorie row

Min 3 – 18/12 calorie ski

B: Metcon (Time)

Rx =

for time:

20-18-16-14-12-10-8-6-4-2

box jumps overs(24/20)

10-9-8-7-6-5-4-3-2-1

c2b pull-ups