RVC – CrossFit

Stength

A: Dumbbell Thruster (3 rep max)

Score is total weight of DBs

Metcon

B: Metcon (Time)

Rx =

9 rounds of:

7 dumbbell thrusters (35s/25s)

5 pullups

Rx+ =

9 rounds of:

7 dumbbell thrusters (50s/35s)

5 strict pull-ups or 1 rope climb
may also use kettlebells

Extra

C: Metcon (Time)

Rx=

4 rounds of:

25 calorie bike

25 calorie row

2 minute rest