RVC – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

Rx =

4 rounds of:

1 minute abmat situps

1 minute sandbag over shoulder (100/70)

1 minute chest-to-bar pull-ups

1 minute rest

Rx+ =

4 rounds of:

1 minute GHD situps

1 minute sandbag over shoulder (150/100)

1 minute bar muscle ups

1 minute rest

Extra

B: Incline Bench Press (5 sets of 8 reps building)

Not 1 heavy set of 8…5 sets of 8.