RVC – CrossFit

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Metcon

A: 100 Target Burpees (Time)

Rx =

For Time:

100 Burpees to 6″ Target

Rx+ =

For Time

100 Burpees to 12″ Target

Time Cap 12 minutes.
Draw a line on the wall or use a tall pullup bar. The pullups bars that attach to the wall are a good option

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

25 calorie row

25 situps

50 double-unders

Rx+ =

15 minute AMRAP of:

35 calorie row

25 ghd situps

75 double-unders

Extra

C: Metcon (Time)

Rx =

50 strict handstand pushups

Rx+ =

75 strict handstand pushups