RVC – CrossFit

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Primer

Metcon (AMRAP – Rounds and Reps)

6 minutes of:

2 wall walks

4 strict pull-ups

Strength

A: Deadlift (5-3-1)

Metcon

B: Metcon (AMRAP – Reps)

Rx =

8 minute AMRAP of:

2-4-6-8-10-12….etc

dumbbell shoulder to overhead (50s/35s)

deadlifts (225/155)

Rx+ =

dumbbells (70s/50s)

deadlifts (275/185)