RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx =

for time:

100 wall balls (20/14)

50 kettlebell swings (53/36) or db snatch (50/35)

25 ctb pull-ups or 15 bar muscle ups

Rx+ =

for time:

120 wall balls (20/14)

60 kettlebell swings (53/36) or db snatch (50/35)

30 bar muscle ups

18 minute time cap*

Strength

B: Deadlift (5 Sets of 3 Reps Climbing Not TNG)

Reset each rep.

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

16 pistol squats

32′ handstand walk

16 GHD situps