RVC – CrossFit

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Strength

A: Overhead Squat (3 – 3 – 3 – 3 Climbing)

Metcon

B: Metcon (Time)

Rx =.

4 rounds of:

25/20 calorie row

15 toes to bar

50′ single dumbbell overhead walking lunges (50/35)

1 minute rest

Rx+ =.

4 rounds of:

30/25 calorie row

20 toes to bar

50′ double dumbbell overhead walking lunges (50s/35s)

1 minute rest
You may also use kettlebells. Front rack carry if you don’t have the shoulder mobility.

Extra

C: Metcon (Time)

For Quality

Rx =

10 snatches (75/55)

1 minute rest

10 snatches (95/65)

1 minute rest

10 snatches (115/76)

1 minute rest

10 snatches (135/85)

Rx =

10 snatches (135/95)

1 minute rest

10 snatches (155/105)

1 minute rest

10 snatches (185/135)

1 minute rest

10 snatches (205/145)