RVC – CrossFit

Metcon

A: Metcon (Time)

Rx =

15-12-9-6-3

ring pull-ups

50-40-30-20-10

calorie row

Rx+ =

10-8-6-4-2

ring muscle ups

50-40-30-20-10

calorie row

* Rx may also do 5-4-3-2-1 ring muscle ups

** 15 minute time cap.

B: Metcon (Time)

Rx =

For time:

100 double-unders

50/40 calorie bike

100 double-unders

50/40 calorie ski

100 double-unders

**Time Cap 15 minutes.

For every rep you don’t finish add one second on for your score.