RVC – CrossFit

Strength

A: Back Squat (Heavy Double )

Metcon

B: Metcon (Time)

Rx =

5 rounds of:

20 dumbbell lunges (50s/35s)

10 burpee pull-ups or 5 burpee bar muscle ups

Rx+ =

5 rounds of:

20 dumbbell lunges (70s/50s)

10 burpee bar muscle ups
18 minute time cap

Extra

C: Metcon (4 Rounds for time)

Rx =

2-4 sets of:

800m Run

2 minute rest