RVC – CrossFit

Weightlifting

A: Overhead Squat (3-3-3-3 climbing )

Metcon

B: Metcon (AMRAP – Reps)

Rx =

20 minute EMOM

Min 1 – rope climbs

Min 2 – abmat situps

Min 3 – overhead squats (95/65)

Min 4 – rest

Rx+ =

ghd situps

oh squats (155/105)

Rx++ =

oh squats (185/125)