RVC – CrossFit

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Strength

A: Front Rack Lunge (6 – 6 – 6 – 6 climbing)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

12 minute AMRAP of:

12 toes to bar

25′ goblet lunges (50/35)

24 double-unders

25′ goblet lunges (50/35)

Rx+ =

12 minute AMRAP of:

16 toes to bar

25′ front rack dumbbell lunges (50s/35s)

48 double-unders

25′ front rack dumbbell lunges (50s/35s)

Extra

C: Metcon (Time)

Rx =

2 rounds of:

35/25 calorie bike

50 calorie row

1 minute rest

Rx+ =

3 rounds