RVC – CrossFit

Skill Primer

A: Metcon (AMRAP – Reps)

Rx=

5 minute AMRAP of:

Single Crossovers

Rx+ =

5 minute AMRAP of:

Double Crossovers

Strength

B: Front Squat (4 rep max )

Metcon

B: Metcon (Time)

Rx =

7 rounds for time:

7 front squats (95/65)

7 ring pushups or 2 ring muscle ups

Rx+ =

7 rounds for time:

7 front squats (135/95)

5 ring muscle ups