RVC – CrossFit

Strength

A: Front Rack Lunge (8 – 8 – 8 – 8 climbing )

Metcon

B: Metcon (Time)

Rx =

3 rounds for time:

25/20 calorie row

20 front rack lunges (95/65)

10 bar facing burpees

Rx+ =

3 rounds for time:

25/20 calorie bike

20 front rack lunges (135/85)

15 bar facing burpees

18minute Time cap*

Extra

C: Metcon (Time)

Rx =

5 rounds of:

10 dumbbell shoulder press (35s/25s)

5/4strict pull-ups

Rx+ =

5 rounds of:

15 dumbbell shoulder press (35s/25s)

10/7 strict pull-ups