RVC – CrossFit

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Strength

A: Back Squat (4 sets of 3 reps climbing )

Metcon

B: Metcon (Time)

Rx =

For time:

50/40 calorie row

30 front rack lunges (95/65)

50/40 calorie row

30 back rack lunges (95/65)

50/40 calorie row

30 overhead lunges (95/65)

Rx+ =

(135/85)

Extra

C: Metcon (Time)

Rx =

50 GHD sit-ups

Rx+ =

100 GHD sit-ups

Rx++ =

Add a 100′ or 200′ handstand walk immediately after finishing GHDs