Tuesday

RVC – CrossFit

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Primer

A: Metcon (Distance)

Rx =

5 minute AMRAP of:

15 yard shuttle runs
warmup pace

Metcon

B: Metcon (Time)

Rx =

10 rounds for time:

25 double-unders

10 dumbbell snatch (50/35)

5 burpees over dumbbell

Rx+=

10 rounds for time:

35 double-unders

10 dumbbell snatch (60/40)

8 burpees over dumbbell
25 minute cap*

Extra

C: Metcon (Time)

Rx =

3 rounds of:

20 calorie ski

30 calorie bike

Rx+ =

5 rounds
70%