Announcements

The open starts Thursday, 2/16. Every Thursday for the next 3 weeks we will be running the open workout duringthe 4:30/5:30pm classes in addition to Friday classes.

If you would like to come for the open announcement the workout is announced at 3pm.

RVC – CrossFit

Primer

A: Metcon (Time)

Rx =

100 kettlebell swings (44/25)

Rx+ =

100 kettlebell swings (53/36)

Strength

B: Back Squat (3 reps e2m x 3 sets (85%))

final week

Metcon

C: Metcon (Time)

Rx=

15 minute AMRAP of:

20 dumbbell lunges (50s/35s)

10 dumbbell shoulder to overhead (50s/35s)

5 bar muscle ups

1 minute rest

Rx+ =

15 minute AMRAP of:

30 dumbbell lunges (50s/35s)

20 dumbbell shoulder to overhead (50s/35s)

10 bar muscle ups

1 minute rest
Scaling options for bar muscle ups:

strength scale: c2b pull-ups

skill scale: jumping bar muscle ups

fitness scale: 15 pushups

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

10 kettlebell swings (53/36)

5 handstand pushups

Rx+ =

strict handstand pushups