RVC – CrossFit

Primer

A: Metcon (Time)

Rx =

30/22 calorie row

30 box step-ups (24/20)

30/22 calorie bike

30 box step-ups (24/20)

30/22 calorie ski

30 box step-ups (24/20)
70% effort

Strength

B1: Deadlift (5 sets of 5 reps across 60%)

B2: Incline Dumbbell Bench Press (5 sets of 8 reps across (60%)