RVC – CrossFit

Strength

A: Back Squat (5 reps every 90 seconds x 10 sets across (week 3 of 5)
)

Tried to be slightly heavier than previous weeks while still having a strong emphasis on quality form and speed.  Around 70-75%. By week 5 you should be close to 75-80%. After week 5 we will do the Rogue 1000lb Club Challenge.

Partner WOD

B: Metcon (Time)

Rx =

200 calorie assault bike

Rx+ =

300 calorie assault bike

Extra

C: Metcon (Time)

Rx =

5 rounds of:

1 rope climbs

20′ handstand walk

Rx+ =

5 rounds of:

2 rope climbs

60′ handstand walk