RVC – CrossFit

View Public Whiteboard

Metcon

A: Deadlift (5 – 3 – 1)

Start at 65-70% for 5 reps.

Partner WOD

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

50 calorie ski or bike

20 deadlifts

Increase weight every round

Rd 1 – (185/125)

Rd 2 – (205/145)

Rd 3 – (225/155)

Rd 4 – (255/175)

Rd 5 – (275/185)

Rd 6 – (295/205)

Rd 7 – (315/215)

Extra

C: Bench Press (7-7-7-7 climbing)