RVC – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Rx =

18 minute AMRAP of:

30/22 calorie row

15 front squats (95/65)

7 ring pull-ups or 3 muscle ups

1 minute rest

Rx+ =

18 minute AMRAP of:

30/22 calorie row

15 front squats (115/85)

7 ring muscle ups

1 minute rest