Announcements

The open starts Thursday, 2/16. Every Thursday for the next 3 weeks we will be running the open workout duringthe 4:30/5:30pm classes in addition to Friday classes.

If you would like to come for the open announcement the workout is announced at 3pm.

RVC – CrossFit

Strength

A: Back Squat (3 reps E2M x 3 sets (82%))

week 3

Metcon

B: Metcon (Time)

Rx=

2 rounds of:

50 double-unders

20 dumbbell lunges (40s/25s)

10 pull-ups

directly into:

2 rounds of:

50 double-unders

20 dumbbell lunges (40s/25s)

10 c2b pull-ups

Rx+ =

2 rounds of:

100 double-unders

20 overhead dumbbell lunges (50s/35s)

15 c2b pull-ups

directly into:

2 rounds of:

100 double-unders

20 overhead dumbbell lunges (50s/35s)

15 bar muscle ups
Any style db lunge is allowed for Rx. kettlebells also allowed.