RVC – CrossFit

Partner WOD

A: Metcon (AMRAP – Rounds and Reps)

Rx=

30 minute AMRAP of:

80 calorie row

60 burpees over rower

40 dumbbell snatch (50/35)

20 ring pull-ups or 8 ring muscle ups

Rx+ =

dumbbell snatch (70/50)

20 ring muscle ups

Extra

B: Abs & Walk (Time)

Rx+ =

50 ghd situps

150′ hs walk

40 ghd situps

125′ hs walk

30 ghd situps

100″ hs walk

20 ghd situps

75′ hs walk

10 ghd situps

50′ hs walk

Rx 1=

50 abmat

5 wall walks

40 abmat

4 wall walks

30 abmat

3 wall walks

20 abmat

2 wall walks

10 abmat

1 wall walk

Rx2 =

25 ghd situps

50′ hs walk

20 ghd situps

40′ hs walk

15 ghd situps

30′ hs walk

10 ghd situps

20′ hs walk

5 ghd situps

10′ hs walk