RVC – CrossFit

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Strength

A: Deadlift (Heavy Triple (not TNG))

Reset after each rep.

Partner WOD

B: Metcon (Time)

Rx=

5 rounds for time:

40/30 calorie ski or row

30 box jump overs (24/20)

20 deadlifts (225/155)

Rx=

5 rounds for time:

40 calorie ski or row

30 box jump overs (30/24)

20 deadlifts (315/215)
Stepdown is required for box jump overs.

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx=

7 minute AMRAP of:

3 strict pull-ups

2 wall walks

Rx+=

7 minute AMRAP of:

6 strict pull-ups

30′ handstand walk