RVC – CrossFit

Metcon

Start with A or B

A: Metcon (AMRAP – Rounds and Reps)

Rx=

11 minute AMRAP of:

21 box jump overs (24/20)

9 dumbbell bench press (50s/35s)

Rx+=

11 minute AMRAP of:

21 box jump overs (30/24)

9 dumbbell bench press (70s/50s)

B: Metcon (Time)

Rx =

11 minute AMRAP of:

25 abmat situps

10 dball or sandbag over shoulder (100/70)

Rx+=

11 minute AMRAP of:

25 ghd situps

10 sandbag over shoulder (150/100)