RVC – CrossFit

View Public Whiteboard

Strength

A: Back Squat (10 reps E3M x 5 Sets 60% across)

Metcon

B: Metcon (Time)

Rx =

21 – 15 – 9

dumbbell shoulder to overhead (50s/35s)

toes to bar

Rx+ =

9 – 15 – 21 – 15 – 9

dumbbell shoulder to overhead (50s/35s)

toes to bar

Extra

C: Metcon (Calories)

7 rounds of:

1 minute calorie row

1 minute rest