RVC – CrossFit

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Strength

A: Front Rack Lunge (6-6-6-6 climbing)

Metcon

B: Metcon (Time)

Rx =

3 rounds of:

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

10 pull-ups

Into

3 rounds of:

16 front rack dumbbell lunges (35s/325s)

10 ring dips

Rx+ =

3 rounds of:

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

12 c2b pull-ups

Into

3 rounds of:

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

8/6 ring muscle ups