Tuesday

CrossFit RVC – CrossFit


Metcon

A): Metcon (AMRAP – Rounds and Reps)


AMRAP 8
8 Deadlifts (185/123)
8 Bar Facing Burpees

RX+= deadlifts @(225/153)

** athletes may start at A,B,or C
4 Min rest and then part “B”

B): Metcon (AMRAP – Rounds and Reps)


AMRAP 8
8 Box Jumps (30/24)
8 Dips
*Athletes can share boxes and alternate jumps w/ 1 athlete on each side of the box
4 Min rest and then part “C”

C): Metcon (AMRAP – Rounds and Reps)


AMRAP 8
8 HSPU’s
8 Cal bike

Extra

EX: Metcon (No Measure)


ROW
A) 3 x 1000M moderate w/ 1:00 rest after each
B) 5 x 250M mod/fast w/:30 rest after each
C) 2 x 500M fast w/1:00 rest after each
*Rest 3:00 after all of “A” and “B”