RVC – CrossFit

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Strength

A: Shoulder Press (1-1-1-1-1)

B: Front Squat (5 – 3 – 1 )

5 @70-75%

3 @ 80-85%

1 @ 90-95%

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

5 minute AMRAP of:

7 pull-ups

7 front squats (95/65)

Rx+ =

5 minute AMRAP of:

7 c2b pull-ups

7 front squats (135/95)

Rx++ =

5 minute AMRAP of:

7 bar muscle ups

7 front squats (185/125)

Extra

D: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

5 strict handstand pushups

15 abmat situps or 10 ghd situps

Rx+ =

10 minute AMRAP of:

5 strict deficit handstand pushups (3″/2″)

15 ghd situps