RVC – CrossFit

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

21 calorie row

15 burpees over rower

45 double-unders

Rx+ =

15 minute AMRAP of:

21 calorie row

15 burpees box jump overs (24/20)

90 double-unders

B. : Metcon (AMRAP – Rounds and Reps)

Rx=

12 minute AMRAP of:

20 abmat situps

2 rope climbs

Rx=

12 minute AMRAP of:

20 ghd sit-ups

4 rope climbs

*Scale rope climbs to rope 6 pull-ups