RVC – CrossFit

Metcon

A: Metcon (Time)

Rx =

Buy-In

50 box jump overs (24/20)

Into

5 rounds of:

4/3 wall walks

20 dumbbell lunges (50s/35s)

Cash-Out

50 dumbbell overhead (50s/35s)

Rx+ =

Buy-In

50 box jump overs (30/24)

Into

5 rounds of:

7 wall walks

20 dumbbell lunges (70s/50s)

Cash-Out

50 dumbbell overhead (70s/50s)

Extra

B: Front Squat (5 sets of 3 reps across at 70%)

5 week optional Front squat cycle. week 1