RVC – CrossFit

Metcon

A: Metcon (Time)

Rx =

4 rounds of:

30 / 22 calorie row

20 pistol squats or 20 goblet squats (50/35)

10 c2b pull-ups / 4 bar muscle ups

1 minute rest

Rx =

4 rounds of:

30 / 22 calorie row

20 pistol squats

10 bar muscle ups

1 minute rest

Extra

B: Accessory Gymnastics (AMRAP – Reps)

Rx =

12 minute EMOM

Min 1 – wall facing handstand pushups

Min 2 – glute ham raises