RVC – CrossFit

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Strength

A: Back Rack Lunge (Heavy Set of 6 )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP:

Buy-In: 1 mile run

AMRAP remaining time of:

20 back rack lunges (95/65)

20 pushups

Rx+ =

20 back rack lunges (135/85)

25 pushups

Extra

C: Metcon (AMRAP – Reps)

Rx =

Rope Climb

1 Rope Climb every 30 seconds for as long as possible. 10 minute cap.

Rx+ =

Legless Rope climbs