RVC – CrossFit

Strength

A: Front Squat (2 reps every 90 seconds climbing x 7 sets )

start at 50-60% of max

Metcon

B: Metcon (AMRAP – Reps)

Rx =

8 minute AMRAP of:

2-4-6-8-10-12…

c2b pull-ups

front squats (115/85)

Rx+ =

8 minute AMRAP of:

1-2-3-4-5-6-7…

rope climbs

2-4-6-8-10-12…

front squats (185/125)

Extra

C: Metcon (Time)

Rx =

5 sets of:

10 glute ham raises

50′ handstand walk

Rx+ =

10 sets