RVC – CrossFit

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Strength

A: Back Squat (Heavy Single )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

11 minute AMRAP of:

100 double-unders

50 wall balls (20/14)

Rx+=

wall ball (30/20)

Extra

C: Metcon (Time)

Rx =

30 bar muscle ups for time