RVC – CrossFit

Strength

A: Bench Press (10 minutes to find a Heavy Single )

Metcon

B: Metcon (AMRAP – Reps)

Rx =

5 rounds of:

1 minute Sandbag Over Shoulder (100/70)

1 minute Bench Press (135/85)

1 minute Dumbbell Lunges (50s/35s)

2 minute rest

Rx+ =

5 rounds of:

1 minute Sandbag Over Shoulder (150/100)

1 minute Bench Press (185/125)

1 minute Dumbbell Lunges (70s/50s)

2 minute rest