RVC – CrossFit

View Public Whiteboard

Strength

A: Pause Front Squat (2 -2 – 2 – 2 climbing)

2-3 Second Pause in the bottom. No Bounce

Metcon

B: Metcon (Time)

Rx =

Buy In: 500m row

then

4 rounds of:

25 wall balls (20/14)

15 pull-ups

then

Cash-Out: 500m row

Rx+ =

wall ball (30/20)

15 chest to bar pull-ups