RVC – CrossFit

Strength

A: Deadlift (5 – 5 – 5 – 5 climbing )

not maximal.

Metcon

B : Metcon (AMRAP – Rounds and Reps)

Rx =

5 minute AMRAP of:

10 deadlifts (225/155)

15 pushups

Rest 5 minutes

5 minute AMRAP of:

5 deadlifts (275/185)

5 ring pushups

Rx =

5 minute AMRAP of:

10deadlifts (275/185)

15 ring pushups

Rest 5 minutes

5 minute AMRAP of:

5 deadlifts (315/215)

5 ring muscle ups
For quality