RVC – CrossFit

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Strength

A: Pause Front Squat (2-2-2-2)

2-3 Second Pause in the bottom. No Bounce

Metcon

B: Metcon (AMRAP – Reps)

Rx =

21 Minute EMOM

Minute 1 – Strict Pull-ups or Rope Climbs

Minute 2 – Wall Balls (20/14)

Minute 3 – Pushups or Handstand Pushups

Rx =

21 Minute EMOM

Minute 1 – Rope Climbs

Minute 2 – Wall Balls (30/20)

Minute 3 – Strict Handstand Pushups
You choose number of reps.

1 Rope climb = 5 reps