RVC – CrossFit

Strength

A: Shoulder Press

8 – 8 – 8 – 8 climbing

Metcon

B: Metcon (Time)

Rx =

5 rounds for time:

7 pull-ups

8 handstand pushup

9 deadlifts (225/155)

Rx+ =

5 rounds for time:

7 bar muscle ups

8 strict deficit hspu 3″

9 deadlifts (255/175)

Modify handstand pushups do dumbbell or barbell overhead press