RVC – CrossFit

Strength

A: Front Squat (2-2-2-2 climbing )

Metcon

B: Metcon (Time)

Rx =

for time:

21-15-9

c2b pull-ups/pull-ups

front squats (135/85)

Rx+ =

for time:

21-15-9

ring muscle ups

front squats (185/125)
Rx may also do 7-5-3 ring muscle ups

Extra

C: Metcon (Time)

Rx =

5 sets of 10 glute ham raise

Rx+ =

10 sets of 10 glute ham raise