RVC – CrossFit

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Strength

A: Deadlift (3 – 3 – 3 climbing)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

10 Minute AMRAP of:

10 deadlifts (225/155)

10 dumbbell bench press (50s/35s)

10 box jumps (24/20)

Rx+ =

10 Minute AMRAP of:

10 deadlifts (275/185)

10 dumbbell bench press (70s/50s)

10 box jumps (30/24)
May be done with a partner. Start on opposite movements and switch when both athletes have completed their reps.

Extra

C: Metcon (6 Rounds for time)

Rx =

E3M x 6 sets

25/20 calorie bike