RVC – CrossFit

Strength

A: Front Squat (5 sets of 3 reps at 72%)

Week 2

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

35 double-unders

10 front rack step-ups (75/55) 20″

Rx+ =

10 minute AMRAP of:

50 double-unders

10 front rack step-ups (95/65) 20″

Extra

C: Metcon (Time)

Rx =

1 round of:

45 toes to bar

15 ring muscle ups

Rx+ =

2 rounds of: