RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Reps)

Rx =

EMOM x 18 (6 sets)

Minute 1 – Dumbbell Bench Press (50s/35s)

Minute 2 – Box Jump Overs (24/20)

Minute 3 – Ski Erg Calories

Rx+ =

EMOM x 18 (6 sets)

Minute 1 – Dumbbell Bench Press (70s/50s)

Minute 2 – Box Jump Overs (30/24)

Minute 3 – Ski Erg Calories
you choose number of rep per minute.

Strength

B: Deadlift (5 sets of 5 reps across)

Deadstop Deadlifts. Not TNG. 70-75%