RVC – CrossFit

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Strength

A: Back Squat (Heavy Double)

Metcon

B: Metcon (Time)

Rx=

for time:

25 back squats (95/65)

20 pull-ups

25 back squats (95/65)

15 chest to bar pull-ups

25 back squats (95/65)

10 bar muscle ups

Rx+ =

for time:

25 back squats (135/95)

30 pull-ups

25 back squats (135/95)

25 chest to bar pull-ups

25 back squats (135/95)

20 bar muscle ups
beginner

goblet squats

pullups -> banded pull-ups –> ring rows