RVC – CrossFit

Metcon

Metcon (AMRAP – Reps)

Rx =

4 sets of:

AMRAP 6

1000/800m Row

AMRAP Burpee Pull-ups

or Sandbag Cleans (100/70)

2 minutes rest

Rx+ =

AMRAP Bar Muscle ups

or Sandbag Cleans (150/100)

Rounds 1&3 Gymnastics Movements w/ Row

Rounds 2&4 Sandbag w/ Ski or Bike
May sub 1000/800mRow/Ski or 50/35 calorie bike