RVC – CrossFit

Strength

A.: Back Squat (3 reps E2M x 5 sets across @82%)

Week 2 of 4

Metcon

B.: Metcon (Time)

Rx =

5 rounds for time:

7 pull-ups or 2/1 rope climbs

10 burpee box jump overs (24/20)

Rx+ =

5 rounds for time:

3 rope climbs

10 burpee box jump overs (30/24)

Extra

C.: Sandbag Cleans to Shoulder (Time)

Rx =

for time:

20 sandbag cleans (150/100)

Rx+ =

for time:

20 sandbag cleans (200/150)

Scaled =

for time:

20 dball cleans (100/70)