RVC – CrossFit

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Strength

A: Front Rack Lunge (8 – 8 – 8 – 8 )

Metcon

B: Metcon (Time)

Buy-In: 800m Run or 1000m Row

Then 5 rounds of:

20 front rack lunges (95/65)

10 c2b pull-ups or 4 bar muscle ups

Rx+ =

Buy-In: 800m Run or 1000m Row

Then 5 rounds of:

20 front rack lunges (135/95)

10 bar muscle ups

Extra

C: Metcon (Time)

Rx =

3 rounds of:

10 dball over shoulder (100/70)

30′ handstand walk or 5 wall walks

Rx =

3 rounds of:

20 dball over shoulder (100/70)

60′ handstand walk