RVC – CrossFit

View Public Whiteboard

Strength

A: Strict Press (2 – 2 – 2 – 2 climbing)

B: Pause Front Squat (Heavy Single )

2-3 Second Pause in the bottom. No Bounce

Metcon

C: Metcon (Time)

Rx =

10 rounds for time:

10 wall balls (20/14)

5 thrusters (75/55)

Rx+ =

10 rounds for time:

15 wall balls (20/14)

5 thrusters (95/65)

Rx++ =

Thrusters (115/85)