RVC – CrossFit

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Primer

A: Metcon (Time)

Rx =

800m Run

1000m Row

Rx+ =

1 mile Run

2k Row
Time Cap 17 minutes.

Strength

B: Metcon (6 Rounds for time)

Rx =

E3M x 18 minutes (6 sets):

10 bench press (135/85)

20 dumbbell lunges (50s/35s)

Rx+ =

bench press (185/125)

dumbbells (70s/50s)

Extra

C: Dumbbell Bicep Curls (5 sets of 12 reps across)