RVC – CrossFit

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Strength

A: Overhead Squat (5 – 3 – 1 – 1)

Metcon

B: Mainsite 220210 (AMRAP – Rounds and Reps)

Rx =

12 minute AMRAP of:

10 right-arm dumbbell overhead squats

5 bar muscle-ups

10 left-arm dumbbell overhead squats

15 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB
Modify overhead dumbbell squats to goblet squats or overhead barbell squats with (75/55).

Modify bar muscle ups to 5 pull-ups + 5 pushups.

Modify toes to bar to v-ups or leg raises.

Extra

C: 10/20 calorie bike (Calories)

Rx =

10 minute Bike for calories

Rx+ =

20 Minute Bike for calories