RVC – CrossFit

Strength

A: Push Press (2 – 2 – 2 – 2 climbing)

B : Front Squat (3 – 3 – 3 climbing)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx=

12 minute AMRAP of:

3 rounds of:

9 thrusters (95/65)

9 pull-ups

1 minute rest

3 rounds of:

7 thrusters (115/85)

7 chest to bar pull-ups

1 minute rest

AMRAP rounds of:

5 thrusters (135/95)

5 bar muscle ups