Announcements

The open starts Thursday, 2/16. Every Thursday for the next 3 weeks we will be running the open workout duringthe 4:30/5:30pm classes in addition to Friday classes.

If you would like to come for the open announcement the workout is announced at 3pm.

RVC – CrossFit

Metcon

A: Metcon (Time)

Rx =

5 rounds of:

20 wall balls (20/14)

10 burpees box jump overs (24/20)

Rx+ =

5 rounds of:

30 wall balls (20/14)

15 burpees box jump overs (24/20)

B : Metcon (Time)

Rx =

5 rounds of:

20/15 calorie row

10 dumbbell bench press (50s/35s)

Rx+ =

30/22 calorie row

10 dumbbells bench press (70s/50s)