RVC – CrossFit

Strength

A.: Dumbbell Shoulder to Overhead (Weight)

5 rep max dumbbell shoulder-to-overhead

record the weight of the dumbbells used. Not the total of the weights

Metcon

B.: Metcon (Time)

Rx =

5 rounds of:

25 double-unders

7 dumbbell shoulder-to-overhead (50s/35s)

8 toes to bar

Into

5 rounds of:

25 double-unders

7 dumbbell shoulder-to-overhead (50s/35s)

12/10 pushups or 4 bar muscle ups

Rx+ =

5 rounds of:

40 double-unders

7 dumbbell shoulder-to-overhead (70s/50s)

12 toes to bar

Into

5 rounds of:

40 double-unders

7 dumbbell shoulder-to-overhead (70s/50s)

8 bar muscle ups