Wednesday

CrossFit RVC – CrossFit


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Metcon

A): Metcon (Time)


“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups; *55+=Chest 2 Bar Pull-Ups
3 Dumbbell Thrusters (50/35)
4 Burpee Box Jumps (24/20)
5 Handstand Push-Ups; 55+= 5 Push Presses (95/65 lbs)
6 Chest-to-Bar Pull-Ups 55+= 6 Chin-over-the-Bar Pull-Ups
7 Kettlebell Swings (55/35)
8 Single-Arm DB Snatch(4 each arm) (50/35)
9 Toes to Rings
10 Walking Lunges with Dumbbells (5 each) (50/35)
11 Ring Dips; 55+= box dips
12 Devils Press (50/35)
Perform as follows:
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.