RVC – CrossFit

Metcon

A: Metcon (Time)

Rx =

8 rounds of:

400m run

10 pull-ups

Rx+ =

8 rounds of:

400m run

2 rope climbs
Time cap 20 minutes

Strength

B1: Metcon (Time)

Rx1 =

5 sets for quality:

10-15 wall facing handstand pushups

10-15 glute ham raises

or

Rx2 =

5 sets for quality:

10-15 dumbbell incline bench press (50s/35s)

10-15 romanian deadlifts (155/105)