RVC – CrossFit

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Strength

A: Back Squat (Heavy Triple)

Metcon

B: Metcon (Time)

Rx =

4 rounds for time:

25 wall balls (20/14)

20/15 calorie row

7 ring pull-ups + 7 ring pushups

Rx+ =

4 rounds for time:

35 wall balls (20/14)

25/20 calorie row

7/5 ring muscle ups
Rx may also do 3/2 ring muscle ups instead.

time cap 20 minutes

Extra

C: Rope Climb & Dumbbell Push Jerks (Time)

Rx =

For time:

21 dumbbell push jerks (50s/35s)

3 rope climbs

15 dumbbell push jerks (50s/35s)

2 rope climbs

9 dumbbell push jerks (50s/35s)

1 rope climb

Rx+ =

For time:

21 dumbbell push jerks (70s/50s)

7 rope climbs

15 dumbbell push jerks (70s/50s)

5 rope climbs

9 dumbbell push jerks (70s/50s)

3 rope climbs