RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

7 Ring Pushups or 2 Ring Muscle ups

9 Goblet Squats (50/35)

Rx+ =

8 minute AMRAP of:

6 Ring Muscle Ups

12 (6e) Weighted Pistol Squats (50/35)
One dumbbell for Rx and Rx+.

Strength

B1.: Seated Dumbbell Shoulder Press (5 x 15 reps )

B2: Deadlift (5 sets of 5 reps climbing )