RVC – CrossFit

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Strength

A: Back Squat (Heavy Single then a Set of 5 @80-85%)

Metcon

B: Metcon (Time)

Rx=

3 rounds for time:

30 wall balls (20/14)

30 calories

3 minute rest

Rx+ =

3 rounds for time

50 wall balls (20/14)

50 calories

3 minutes rest
The goal is unbroken and a fast paced row

Extra

C: Metcon (AMRAP – Reps)

Rx =

7 minute AMRAP of:

ring muscle ups