RVC – CrossFit

Strength

A: Push Jerk + Split Jerk (Build to a heavy complex)

Metcon

B: Metcon (Time)

Rx =

For time:

1000m row

21 shoulder-to-overhead (135/85)

750m row

15 shoulder-to-overhead (135/85)

500m row

9 shoulder-to-overhead (135/85)

Rx+ =

shoulder-to-overhead (175/125)

Extra

C: Metcon (Time)

Rx =

21 deadlifts (225/155)

45′ handstand walk

15 deadlifts (225/155)

30′ handstand walk

9 deadlifts (225/155)

15′ handstand walk

Rx+ =

21 deadlifts (315/205)

90′ handstand walk

15 deadlifts (315/205)

60′ handstand walk

9 deadlifts (315/205)

30′ handstand walk