RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

21 minute AMRAP of:

425m run (building lap)

10 sumo deadlift high pulls (95/65)

10 pull-ups

Rx+ =

sumo deadlift high pulls (135/85)

c2b pull-ups
you may also sub in dball over shoulder (100/70) for sumo deadlift high pulls

Strength

B: Bench Press (10 – 10 – 10 climbing )

Using the football/multi grip bars