RVC – CrossFit

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Strength

A: Back Rack Lunge (Heavy Set of 10 )

Metcon

B: Metcon (Time)

Rx =

for time:

40 – 30 – 20 – 10

back rack lunges (95/65)

20 – 15 – 10 – 5

ring pushups

Rx+ =

for time:

50 – 40 – 30 – 20 – 10 (115/85)

back rack lunges

10 – 8 – 6 – 4 – 2

ring muscle ups
beginner

30 – 20 – 10

back rack lunges (45/35)

pushups or knee pushups

Extra

C: Metcon (AMRAP – Reps)

Rx =

2 rounds for time:

25 burpees

25 abmat situps

Rx =

2 rounds for time:

25 burpees box jump overs (24/20)

25 GHD situps