RVC – CrossFit

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Strength

A: Front Squat (3 Sets of 1 Across above 90%)

B: Push Press (Heavy Double )

Metcon

C: Metcon (Time)

Rx =

4 rounds for time

25/20 calorie row

15 dumbbell thrusters (35s/25s)

45 double-unders

9 ring pushups or 3/2 ring muscle ups

Rx+ =

4 rounds for time

25/20 calorie row

15 dumbbell thrusters (50s/35s)

90 double-unders

5/4 ring muscle ups