RVC – CrossFit

Strength

A: Overhead Squat (3-3-2-2-1-1)

Metcon

B: Metcon (Time)

Rx =

90 double-unders

21 overhead squats (95/65)

90 double-unders

15 overhead squats (95/65)

90 double-unders

9 overhead squats (95/65)

Rx+ =

120 double-unders

21 overhead squats (135/85)

120 double-unders

15 overhead squats (135/85)

120 double-unders

9 overhead squats (135/85)

C: Metcon (Time)

Rx =

3 rounds of:

30 front rack dumbbell lunges (50s/35s)

15 pull-ups or 5 bar muscle ups

2 minutes rest

Rx+ =

3 rounds of:

30 front rack dumbbell lunges (70s/50s)

15 bar muscle ups

2 minutes rest

Extra