RVC – CrossFit

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Strength

A: Pause Front Squat (2 – 2 – 2 – 2 Climbing )

2-3 Second Pause in the bottom. No Bounce

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

5 rounds of:

10 pistol squats

10 pull-ups

5 rounds of:

10 pistol squats

10 ring dips

5 rounds of:

10 pistol squats

1 rope climb

Rx+ =

15 minute AMRAP of:

5 rounds of:

10 pistol squats

5 ring muscle ups

5 rounds of:

10 pistol squats

5 bar muscle ups

5 rounds of:

10 pistol squats

3 rope climbs
pistol squats to box or air squats

ring rows -> pushups -> banded pull-ups