RVC – CrossFit

EMOM

A: Metcon (AMRAP – Reps)

Rx =

EMOM x 12 minutes

Min 1 – pull-ups

Min 2 – box jump overs w/ stepdown (24/20)

Rx+ =

EMOM x 12 minutes

Min 1 – strict pull-ups

Min 2 – box jump overs w/ stepdown (30/24)

Strength

B: Back Squat (5 reps E2MOM x 10 sets @60% across)

This will be a 5 week cycle so start light.