Monday
RVC – CrossFit
Weightlifting
A: Overhead Squat (1-1-1-1-1)
Metcon
B: Metcon (Time)
Rx =
4 rounds for time:
25/20 calorie row
15 overhead squats (95/65)
10 pull-ups
1 minute rest
Rx+ =
4 rounds for time:
25/20 calorie ski
15 overhead squats (135/85)
7/5 ring muscle ups
1 minute rest
Modify overhead squats to goblet squats as needed if you do not yet have the shoulder mobility for them.
Extra
C: Metcon (Time)
Rx =
5 rounds of:
10 dumbbell snatch (50/35)
15 pushups
Rx+ =
5 rounds of:
10 dumbbell snatch (70/50)
20 pushups
