RVC – CrossFit

A: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon

A: AGOQ Semifinal Workout #3 (5 Rounds for reps)

Rx (Masters 55+) =

5 rounds of:

AMRAP 2

7 deadlifts (135/95)

5 cleans (135/95)

3 shoulder-to-overhead (135/95)

1 minute rest

Rx+ (Masters 35+) =

(185/135)
Start each round with the 7 deadlifts no matter where you left off. Score is total number of reps.

Extra

C: GHD & Handstand Walk (Time)

Rx =

5 rounds of:

15 ghd situps

30′ handstand walk

Rx+ =

5 rounds of:

30 ghd situps

100′ handstand walk

B: Metcon (3 Rounds for time)

Rx =

2 x 1 mile run; 3-5 minutes rest

Rx+ =

3 x 1 mile run; 3-5 minutes rest