RVC – CrossFit

Strength

A: Back Squat (Heavy Single )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

30/22 calories ski, bike or row

10 back squats (185/125)

1 minute rest

Rx+=

back squats (225/155)

Rx++ =

back squats (275/185)
from the rack

Extra

B: Metcon (Time)

Rx =

21 – 15 – 9

ghd situps

toes to bar

Rx+ =

27- 21 – 15 – 9

ghd situps

toes to bar

C: Metcon (Time)

Rx =

10 wall walks

100′ hs walk

Rx+ =

3 rounds