RVC – CrossFit

Strength

A: Back Squat (7-5-3)

7 @60%

5 @70%

3 @75%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

11 minute AMRAP of:

15 toes to bar or v-ups

12 box jump overs (24/20)

9 goblet squats (50/35)

Rx+ =

11 minute AMRAP of:

15 toes to bar

12 box jump jump overs (30/24)

9 goblet squats (70/50)