RVC – CrossFit

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Primer

A: Metcon (Calories)

5 minute bike

1 minute rest

5 minute row

1 minute rest

5 minute ski

Metcon

B: Metcon (Time)

Rx =

5 rounds for time:

20 dumbbell lunges (50s/35s)

15 burpees

Rx+ =

5 rounds for time:

20 dumbbell lunges (70s/50s)

15 burpee box jump overs (24/20)
begginer option:

5 rounds of:

20 lunges (weight optional)

10 burpees

Extra

C: Metcon (Time)

Rx=

10 rope climbs

Rx+ =

10 legless rope climbs