Thursday
RVC – CrossFit
Metcon
The pool is 25 yards long. 550 yards = 500m = 11 laps down & back.
Each run starts and ends on the man hole covers. Grab a hand towel at the entrance to the pool to wipe off quickly before jumping in. Once you finish the swim, head back out for 3 more laps to lucent drive.
Run Swim Run (Time)
Rx+ =
1.5 Mile Run
500m Swim
1.5 Mile Run
Rx =
1.5 Mile Run
2k Row or Ski
1.5 Mile Run
Extra
C: Metcon (Time)
Rx =
3 rounds for time:
5 ring muscle ups
10 dball cleans (100/70)
Rx+ =
3 rounds for time:
10 ring muscle ups
10 sandbag cleans (150/100)
