RVC – CrossFit

Metcon

A: Metcon (Time)

Rx =

3 rounds of:

10 pull-ups

20 goblet lunges (50/35)

directly into:

3 rounds of:

5 bar muscle ups or 10 c2b pull-ups

20 single arm OH db lunges (50/35)

Rx+ =

3 rounds of:

10 c2b pull-ups

20 front rack db lunges (50s/35s)

directly into:

3 rounds of:

10 bar muscle ups

20 double db OH lunges  (50s/35s)
You may also use kettlebells