Friday

CrossFit RVC – CrossFit


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Metcon

A): Metcon (AMRAP – Reps)


EMOM X 30
Min 1= 3-5 Ring MU’s
Min 2= 9/6 ski erg cals
Min 3= 20 DU’s + 5 Burpee Box Jump Overs
Min 4= 5 D Ball over shoulder + 1 suicide sprint (100/70)
Min 5= 5 wall balls + 5 cal Assault Bike (30/20)
Min 6= 5 cal row + 5 burpees over erg

*Suicide sprint is to the 5 yard line and back, 10 yard line and back, and then the 15 yard line and back

*Each min. to completion and rx’d = 2 points
** Each min completed but scaled is 1 point
*** If a task is not completed, 0 points are awarded

Extra

Ex: Metcon (No Measure)


3 Sets:
Bottom’s Up Kettlebell Walk x 30 Yards each arm
*Rest 60 seconds
Turkish Get-Up x 3 reps each arm
*Rest 60 seconds