RVC – CrossFit

Weightlifting

A: Overhead Squat (Heavy single or practice technique )

Metcon

B: Metcon (Time)

Rx =

4 rounds of:

25 situps pr 15 toes to bar

15 overhead squats (95/65)

10 pull-ups or 5/4 bar muscle ups

1 minute rest

Rx =

4 rounds of:

25 toes to bar

15 overhead squats (135/85)

10 bar muscle ups

1 minute rest

20 minute cap*