Friday

RVC – CrossFit

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Strength

A: Deadlift (6@70% 4@80% 2@90%)

Metcon

Extra

B : Metcon (AMRAP – Rounds and Reps)

Rx =

12 Minute AMRAP of:

3 Wall Walks

8 Deadlifts (225/155)

40 Double-Unders

Rx+ =

12 Minute AMRAP of:

20′ HS Walk

8 Deadlifts (275/195)

40 Double-Unders
Wall Walk. Starts on with chest touching the floor. Ends with chest touching the wall.

C: Bench Press (5-5-5-5-5 Climbing )