RVC – CrossFit

Strength

A: Back Squat (5-3-1-1 climbing )

starting at 65%

Metcon

B: Metcon (Time)

Rx =

for time:

30 toes to bar

30 dumbbell lunges (50s/35s)

20 pull-ups

30 dumbbell lunges (50s/35s)

10 bar muscle ups

30 dumbbell lunges (50s/35s)

Rx+ =

for time:

50 toes to bar

30 dumbbell lunges (70s/50s)

40 pull-ups

30 dumbbell lunges (70s/50s)

30 bar muscle ups

30 dumbbell lunges (70s/50s)