RVC – CrossFit

Strength

A: Back Squat (Build to a Heavy Set of 5)

Metcon

B: Metcon (AMRAP – Reps)

Rx =

11 minute AMRAP of:

10 – 20 – 30 – 40…etc.

dumbbell snatch (50/35)

pistol squats

**kettlebell snatch is also permitted for this workout. (53/36)

Extra

C: Metcon (Time)

Rx =

2 rounds of:

800m run

10 ring muscle ups

Rx+ =

4 rounds