RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

16 minute AMRAP of:

400m run

10 pullups

Rx+ =

16 minute AMRAP of:

400m run

2 rope climbs
Warm-up pace. Murph Prep.

Modify to a 20 calorie bike if needed.

B: Metcon (Time)

Rx =

8 rounds of:

5 devils press (35s/25s)

25 double-unders

Rx+ =

8 rounds of:

5 devils press (50s/35s)

50 double-unders

18 minute time cap*
Please do not drop dumbbells from overhead