Wednesday
RVC – CrossFit
Strength
A: Front Squat (5 – 5 – 5 -5 climbing)
Metcon
B: AGOQ Semifinal Workout 5 (Time)
Starting every 2 minutes until the reps cannot be completed in the interval:
25 wall-ball shots
Add 5 repetitions after each 2-minute interval. Immediately following the end of the final 2-minute interval.
Rx = (20/14lbs) 10’/9′
Rx+ = (30/20lbs) 10′
Extra
C: Metcon (Calories)
Rx =
Ski Erg for Calories
8 rounds of:
20 seconds ON/40 seconds OFF
D: Metcon (Time)
Rx =
for quality:
21 deadlifts (225/155)
15 deadlifts (275/185)
9 deadlifts (315/215)
Rx+ =
for quality:
21 deadlifts (315/215)
15 deadlifts (365/245)
9 deadlifts (405/265)
