RVC – CrossFit

View Public Whiteboard

Weightlifting

A: Split Jerk (Heavy Single )

Partner WOD

B: Metcon (Time)

Rx =

For time:

100/80 calorie bike

50 shoulder to overhead (95/65)

50 pull-ups

100/80 calorie bike

50 shoulder to overhead (115/75)

50 c2b pull-ups

100/80 calorie bike

50 shoulder to overhead (135/85)

50 bar muscle ups

25 minute time cap*

Rx+ =

For time:

100/80 calorie bike

50 shoulder to overhead (135/85)

50 pull-ups

100/80 calorie bike

50 shoulder to overhead (155/105)

50 c2b pull-ups

100/80 calorie bike

50 shoulder to overhead (185/125)

50 bar muscle ups
Modify the number of pull-ups or the movement with band assisted as needed.