RVC – CrossFit

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Partner WOD

A: Metcon (AMRAP – Rounds and Reps)

Rx =

30 minute AMRAP of:

150 calorie row

120 kettlebell swings (53/36)

80 Abmat

Rx+ =

kettlebell (70/53)

GHD Situps
You may also substitute dumbbell snatch in replace of kettlebell swings for either Rx (50/35) or Rx+ (70/50).

Extra

B: Metcon (AMRAP – Reps)

Partner WOD Extra

Rx =

5 minute AMRAP of:

handstand pushups

Rx+ =

strict handstand pushups
score is total reps combined with partner