RVC – CrossFit

Stength

A: Front Squat (1-1-1-1-1 climbing)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx=

12 minute AMRAP of:

18 alternating pistol squats

12 kettlebell swings(53/35)

4 wall walks

Rx+=

12 minute AMRAP of:

18 alternating pistol squats

12 kettlebell swings(70/53)

6 wall walks
If really don’t want to do wall walks you may scale with at 10 calorie ski erg.

Extra

C: Metcon (Time)

Rx =

2 rounds of:

25 ghd situps

15 handstand pushups

Rx+ =

4 rounds of:

25 ghd situps

15 strict handstand pushups