RVC – CrossFit

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Primer

A: Metcon (Time)

Rx =

30-20-10

calorie ski or row

box step-ups (24/20)

Strength

B: Overhead Squat (3 – 3 – 3 climbing)

Metcon

C: Metcon (Time)

Rx =

21 – 15 – 9

overhead squats (95/65)

pull-ups

Rx+ =

21 – 15 – 9

overhead squats (155/105)

bar muscle ups
Rx may also do 7 – 5 – 3 bar muscle ups