RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx =

6 rounds for time

10 toes to bar

5 thrusters (115/85)

Rx+ =

6 rounds for time

15 toes to bar

5 thrusters (155/105)

Strength

B: Front Squat (6 Sets of 3 Reps Climbing )

focusing on speed and not weight.

Extra

C: Metcon (Time)

Rx =

3 rounds for time:

30 wall balls (20/14)

15 calorie ski

Rx+ =

5 rounds for time