Friday

RVC – CrossFit

View Public Whiteboard

Strength

A: Push Press (2-2-2-2 Climbing )

Metcon

B: Metcon (Time)

Rx =

3 rounds for time:

400m run

21 handstand pushups

Rx+ =

3 rounds for time:

400m run

21 deficit handstand pushups (3.5″/2″)
may replace run with 500m row or 25/20 calorie bike.

Extra

C: Metcon (Time)

Rx =

10-20-30-40

calorie row

abmat situps

Rx+ =

10-20-30-40

calorie ski

ghd situps