RVC – CrossFit

Stength

A: Back Squat (3 reps Every 90 seconds 10 sets (55% across) )

reps should be fast up. not grinding

Metcon

B: Metcon (Calories)

Rx =

12 minute AMRAP of:

75 burpees over the rower

In remaining time calories on the rower

Rx =

12 minute AMRAP of:

75 burpee box jump overs (24/20)

In remaining time calories on any machine
score is calories