RVC – CrossFit

Strength

A: Pause Front Squat (1-1-1-1-1 climbing )

2-3 Second Pause in the bottom. No Bounce

B: Shoulder Press (1-1-1-1 climbing )

Metcon

C: Metcon (Time)

Rx =

5 rounds for time:

20 wall balls (20/14)

12/10 ring pushups or 3/2 ring muscle ups

Rx+ =

5 rounds for time:

30 wall balls (20/14)

7 ring muscle ups

15 minute cap*