RVC – CrossFit

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Strength

A: Back Rack Lunge (Build to a Heavy Set of 8)

Metcon

B: Metcon (Time)

Rx =

for time:

buy-in: 12 ring pull-ups

into

4 rounds of:

24 front rack dumbbell lunges (35s/25s)

12 handstand pushups

into

cash-out: 12 ring pull-ups

Rx+ =

for time:

buy-in: 12 ring muscle ups

into

4 rounds of:

24 front rack dumbbell lunges (50s/35s)

12 strict handstand pushups

into

cash-out: 12 ring muscle ups