RVC – CrossFit

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Strength

A: Deadlift (2 – 2 – 2 – 2 )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

2 Wall Walks or 15′ Handstand Walk

6 Deadlifts (225/155)

15 AbMat Situps

Rx+ =

9 minute AMRAP of:

3 Wall Walks or 30′ Handstand Walk

6 Deadlifts (275/185)

15 GHD Situps

Strength

C: Incline Bench Press (5 x 8 Climbing )