Announcements

The open starts Thursday, 2/16. Every Thursday for the next 3 weeks we will be running the open workout duringthe 4:30/5:30pm classes in addition to Friday classes.

If you would like to come for the open announcement the workout is announced at 3pm.

RVC – CrossFit

Metcon

A: DB Snatch & Wall Walk (Time)

Rx =

5 rounds of:

10 dumbbell snatch (50/35)

3 wall walks

5 rounds of:

10 dumbbell snatch (50/35)

25′ handstand walk

Rx+ =

5 rounds of:

10 dumbbell snatch (70/50)

5 wall walks

5 rounds of:

10 dumbbell snatch (70/50)

50′ handstand walk

20 minute time cap*

Extra

B: Metcon (Time)

Rx1=

2 rounds of:

50 ab mat situps

15 strict pull-ups

Rx2=

2 rounds of:

25 ghdmat situps

5 rope climbs

Rx+ =

2 rounds of:

50 ghd situps

10 rope climbs