RVC – CrossFit

Warm-Up

A.: Metcon (No Measure)

2 rounds not for time:

10 strict pull-ups

20 cossack squats

1 minute plank

Strength

B.: Back Squat (3 Reps E2M x 5 Sets )

86%

Metcon

C.: Metcon (Time)

Rx =

5 rounds for time:

10 toes to bar

5 power snatches (115/85)

Rx+ =

5 rounds for time:

15 toes to bar

5 power snatches (155/105)