RVC – CrossFit

Weightlifting

A: Overhead Squat (2-2-2-2-2 climbing)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

15 toes to bar

15 overhead squats (95/65)

15 calorie row

1 minute rest

Rx+ =

15 minute AMRAP of:

20 toes to bar

15 overhead squats (135/85)

20 calorie row

1 minute rest

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

50 double-unders

5 bar muscle ups

Rx+ =

100 double-unders

10 bar muscle ups