RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx+ =

3 rounds of:

50 double-unders

15 toes to bar

Into

5 rounds of:

10 goblet squats (50/35)

6 c2b pull-ups

Rx+ =

3 rounds of:

100 double-unders

25 toes to bar

Into

5 rounds of:

10 double dumbbell squats (50s/35s)

6 bar muscle ups

Extra

B: Metcon (Time)

Rx =

2 mile run
outside or treadmill

C: Metcon (AMRAP – Reps)

Rx =

3 minute AMRAP of:

Handstand Pushups

Rx+ =

Strict Handstand Pushups