Wednesday
RVC – CrossFit
Strength
A: Deadlift (Heavy Triple (not TNG))
Reset after each rep.
Partner WOD
B: Metcon (Time)
Rx=
5 rounds for time:
40/30 calorie ski or row
30 box jump overs (24/20)
20 deadlifts (225/155)
Rx=
5 rounds for time:
40 calorie ski or row
30 box jump overs (30/24)
20 deadlifts (315/215)
Stepdown is required for box jump overs.
Extra
C: Metcon (AMRAP – Rounds and Reps)
Rx=
7 minute AMRAP of:
3 strict pull-ups
2 wall walks
Rx+=
7 minute AMRAP of:
6 strict pull-ups
30′ handstand walk