RVC – CrossFit

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Strength

A: Push Jerk (3 – 3 – 3 – 3 climbing)

Metcon

B: Metcon (Time)

Rx=

6 rounds for time:

8 shoulder-to-overhead (115/75)

12 pistols squats

24 double-unders

Rx+=

6 rounds for time:

8 shoulder-to-overhead (155/105)

12 pistols squats

48 double-unders

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

3 rope climbs

15 ghd situps

D: Deadlift (Heavy Set of 10 )

Heavier than 1.5 weeks ago