RVC – CrossFit

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Strength

A: Tempo Front Squats (4 sets of 4 reps )

4 seconds down, 1 second up
climbing starting at 70%

Metcon

B: Metcon (Time)

Rx =

for time:

21 squat cleans (115/75)

21 pull-ups

15 squat cleans (115/75)

15 chest-to-bar pull-ups

9 squat cleans (115/75)

9 bar muscle ups

Rx+ =

for time:

21 squat cleans (155/105)

42 pull-ups

15 squat cleans (155/105)

30 chest-to-bar pull-ups

9 squat cleans (155/105)

18 bar muscle ups